10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning (PVC behind shoulders) 2×8 1-arm OH Press & Stretch (knee-down lunge or standing) Then: 5x Deadlift 5x Pullover (Heavy) X5 Rounds Then: 8x Box Jump 20x (total) Kayaker 45s Step Back Lunge X4 Rounds Then: 2000m Ski/Row for time […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m tactical Lunge Then: 5x Back Squat 250m sprint machine of choice or 60 airdyne, hard effort X5 Rounds, Rest 1-2 minutes between rounds Then: 30 sec Clank hold per side, or lower lift 8x Push ups 8x Pull […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Good Morning 2 x 6 Deep Goblet Squat Then: 5x Back Squat 5x Pull Ups 10x GHD/Atomic or regular Sit Ups – can be weighted 5 Round Then: 5x […]
Strength #20 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge Then: 15m Heavy Sled push 10x Landmine Russian twist X5 Rounds, rest 1 minute or so between rounds Then: 10x Clanks- lower […]
Strength #19 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 good morning 3 x 5 goblet squat – work on hip opening Then: 6x Heavy Goblet Squat (Add bosu ball for challenge) no butt […]
Strength #18 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×5 SLDLDL 2×10 Squat Jumps Then: 5x Split Squat (Per side) 5x Single arm single leg overhead press, per arm X5 Rounds, rest 1-2 minutes between rounds […]
Strength #12 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 maxercist row Then: 5x Split Squat per leg hold weight at chest, front rack or single DB 5x RMM X5 Rounds, rest 1-2 minutes […]
Strength #9 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 6 Deep Goblet Squat with hip opening Then: 6x Head cutter 5x Pull ups X5 Rounds, rest as necessary Then: 8x Burpee 10x Weighted Sit […]
Strength #14 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 30m Single arm OH walking lunge (forward + backward, then switch) Then – 5x per side Weighted Step ups 8x Pull Ups x 5 rounds, rest ~1min between rounds […]
Strength #4 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 30m Single arm OH walking lunge – forward + backward, then switch arms Then – 5x per side Weighted Step Ups 8x Pull Overs (fairly heavy) x 5, rest […]