Strength #21 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 5 KB up OH press Half kneeling 2 x 6 goblet squat Then: 5x Front Squat (KB in front rack or Barbell) 5x Pullups X5 […]
Strength #4 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 Ass to bench (Per side) can be assisted holding on to bar in squat rack or band around squat rack. Then: 5x Split Squat […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning Then: 15m Heavy Sled push 30 sec Mountain Climbers between (Regular, FST, Sliders) X6 rounds, rest 1-2 minutes between rounds Then: 10x Whipsmash or KB swing 10x Landmine Russian twist (or kayaker if more appropriate) 60 sec Wall sit […]
Strength #6 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 3 x 8 Good mornings 3 x 5 per side Maxercist Row Then – warm up to heavy-ish SLSLDL (can be with BB or KB) and do a couple […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30sec air squat / 30sec squat hold 2 x 30sec push press / 30sec oh hold Any additional mobility/stability work Then – “On The Minute”: One minute to complete each movement; remaining time […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning Then: 5x RDL 60 sec Mountain climber (Sliders, regular, FST) X5 Rounds, Rest 1-2 minutes between rounds Then: 10x Headcutter 5x (per side) half kneeling KB Up OH press 8x KTE or 10x Anchored […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings (with PVC across shoulders) 3 x 5 Push Ups (inclined / knees / toes) Then – Warm up to heavy RDL (BB or KB) and Strict OH Press Then […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own 2 x 5 Push Ups 2 x 10 Goblet Squats – deep, hip opening focus on posture Then – 6x Pull Ups 30sec KB or Plate Halos (each direction) 60sec […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x 30/30 DB PP 2 x 5 squat jump 2 x 10 KB Swing Then: Team 1 Work up to Push press (DB or KB – or Landmine) Then: 5x Push Press 6x Box Jump 5 rounds, rest […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Push Ups Then – 10 to 1 Ladder of Goblet Squats After each “rung”, complete 20sec Mountain Climbers Minimal rest Then – 10x Pull Ups + 10x Deck Squats + 15x […]