Cool Down 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Single arm OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU. Then 5 x 2 TGU per side Rest 60-90sec between sets During […]
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 3 x 6 Goblet Squat – pause at bottom work on hip opening and posture Then: Warm up to Heavy Front Squat appropriate for 5 reps Then: 5x Front Squat 5x RMM […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 Good mornings 3 x 3 each side, Single Leg Bench Squat Then Warm up to heavy SLSLDL, with KB or BB Then: 5x SLSLDL each side 3x Pull Ups (strict, dead hang; […]
We are masks optional for vaccinated athletes as of June 1st, 2021. We continue to maintain social distancing protocols and training in marked 9 x 10 areas, require hand sanitizing and cleaning equipment after use. And of course, we are staying up to date and educated on the CDC guidelines regarding COVID-19. We are currently running […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU. Then 2x TGU per side 15-30sec Ring Support (can set up FST for more ring stations; […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 ×5 wall squats 30m Single Arm OH Walking Lunge (forward and backward each arm) Then: (Team 1) 5 to 1 ladder Split Squats (hold weight at chest or at sides, athlete’s choice) Start light and increase weight as […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Squat Jumps 3 x 5 Reverse Fly (light weight or at bands) Then: 6-way KB or BB Complex Same weight for all movements, try to not put weight down until push […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 8 Goblet Squats Then: Back Squat warm up to weight then: 5x Back Squat 10x Sit up res some x 5 Then: 5x Pull Over 8x Chest Press 10x Split Jump (total) x 5 Then 4x […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 8 Goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 3x Front Squat 60x Mtn climber (total, so 30 per side) rest 60 secs x 6 Then: 3x […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge 2 x 5 Reverse Fly Then: 5x per leg Weighted Step Up – Front Rack focus on posture 15m Heavy Bear Crawl Rest 60sec x5 (athletes can pair […]