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 10 frog hops Then – 5x Split Jumps (each leg, can add weight if appropriate) 10x Med Ball Sit Toss (partner up) 30sec Mountain Climbers X […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 per side SLSLDL with light KB 2 x 5 Reverse Flies Then – 3x each side Split Squat (can hold KB at chest or BB in Front rack for added […]
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 ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Goblet Squats – deep, work on hip opening 2 x 10 Frog Hops Then – Find weight for Cleans (BB or KB) – heavy-ish Then – 6x Cleans (~heavy) […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good mornings 2 x 30m tactical lunge Then: Warm up to heavy DL (BB/Hex/KB) Then: 3x Dead Lift (heavy) 6x Push Ups (on rings if appropriate) X 6, rest ~60sec between […]
10:00 warm up + mobility 2 × 8 shoulder openers 2 x 5 cuban press 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 reps so 30 each side) x 6, rest […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 8 Goblet Squats Then: 10x Head Cutter 30sec Mountain Climbers 5 Rounds, rest 60sec between each round Then: 8x Pull Ups 5x Floor Press with Barbell 5x Floor Wiper (or […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m Tactical Lunge 2 x 10 Good Mornings Then: Find weight for Sled Push and KB swings Then: 10x KB Swings + 15m Sled Push – heavy and fast Rest 30-60sec x 6 Rounds Then: […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet Squats 2 x 8 Push Press Then: (split into teams if class is large) TEAM 1 Warm up to Back Squat, Bar + Chains, not too heavy see below […]
POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat Work on mobility 3 x 8 Goblet Squats 3 x 5 Squat Jumps Then: Warm up to 5 rep weight for Clean – can be with BB, KBs, or single KB (so basically a head cutter […]