10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Frog Hops 2 x 30m Tactical Lunge Then – 5x Head Cutters (medium heavy weight) 10x Split Jumps x 5 rounds, rest 30-60sec between rounds Then – 12x Seated Med […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Push Press 2 x 30sec hard / 30sec easy @ machine of choice (or jump rope or frog hops) — open up lungs Then – 8x Ball Slams 200m ski […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Tactical Lunge 2 x 5 Halos each direction (KB or Plate) Then – Break into teams if class is big (Team 1) 10x Whip Smash 15m Sled Push heavy + […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 each side Single leg squat to bench 2 x 5 Push Ups Then – 15m Heavy Weighted Walking Lunge – hold at sides 15m Heavy Bear Crawl 5x Heavy Bent […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Good Mornings 2 x 10 Bent Over Rows Then – Warm up to heavy SLSLDL – use Landmine or KB/BB Then – 3x per side Heavy SLSLDL 8x Body Rows […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 30m Single Arm OH Walking Lunge – forward/backward then switch Then – Find weight for ~heavy TGU Then – 2x TGU per side (heavy if possible) 15m Sled Pull in Plank Position X […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Tactical Lunge 5x each side side Lying Thoracic Twist Then – 5x each side Weighted Step Up – hold KB at chest or can do BB on back 30sec Mountain […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 3 x 10 Good Mornings 3 x 5 Push Ups Then – 5x SLSLDL per side (BB or KB, fairly heavy) 8x Dips (rings/bars/bench) X 5 rounds, rest 60-90sec between rounds Then – […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH Walking lunge – forward/backward with one arm up, then switch Then – Warm up to/Find weight for Split Squat, Push Press (~heavy for both) Then – 5x Split Squat each side 5x […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats – deep, work on hip opening and posture 3 x 5 each side single leg squat to bench Then – 30m Weighted Walking Lunge – hold weight at chest […]