STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 Deep Goblet Squat 2 x 5 Squat Jumps Then: Find weight for step ups and cleans (same weight for both) Then: 5x per leg Weighted Step Ups – hold Kbs […]
PE/SE 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 30m Tactical lunge Then: (can rotate through machines if you want) 10 calories ski/bike/row 10x Body Rows 20 calories ski/bike/row 20x KB Swings 30 calories ski/bike/row 30x Push Ups […]
Power Endurance 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m OH Walking Lunge (forward/backward each side) Then: 5x Head Cutters 8c Burpee 60sec ski/row 60sec rest 4 rounds Then: 5x Box Jumps 60sec Mountain Climbers 30 sec ring support […]
Power Endurance 10:00 warm up ski/row/bike 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 8 goblet squats 2 x 5 OHS + SOTS combo Then: 2 x 8 DB PP 2 x 10 wall ball 2 x 5 per leg split jumps Then: 2:00 Step Ups […]
STRENGTH 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility/stability 3 x 5 Wall squat 30m Single Arm OH Walking Lunge (per arm) Then: Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry Then: 5x (per leg) Weighted Step ups 8x […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility – esp overhead 3 x 5 Wall squat 2 x 5 SOTS Press with PVC 2 x 5 OHS at wall with PVC Then: Warm up to Overhead Squat 5 x OH Squat Rest 60sec between each […]
POWER 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 SOTS with PVC 3 x 5 squat jumps Then: 10x KB Swings 5x Box Jumps 5 rounds, rest some between rounds to maintain form Then: 15m Weighted Walking Lunges 5x […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 3 x 5 OHS + SOTS Press 3 x 6 Deep Goblet Squat Then: Work up to heavy-ish OHS Then: 6 x 3 OHS, rest 1 – 2 min between sets Then: 8x […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: Work up to Heavy Deadlift Then: 6 x 3 Dead Lift Rest 2min between sets Then: 12x GHD […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: 5x TGU + 5x Ring Push up or regular push up. 4x TGU + 5x Ring Push up or regular push […]