10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 30m Tactical Lunge x 2 Then: Work up to heavy SLSLDL BB or KB Then 3x SLSLDL 8x Pull Over 10x Leg Lower x 5 rounds rest as needed Then: 30 […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 slsldl 2 x 10 KB Swing Then: Work up to a heavy DL Then: 6 x 3 Deadlift, rest 1-2min between sets Then: 5x Single Arm Bent Over row 3 position lock off on the […]
Power 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 5 Squat Jumps 30m Single Arm OH Walking Lunge (forward/backward one arm, then switch) Then: 15x Whip Smash 10x Ball Slams 10x Split Jumps (total) 30 sec rest 6 Rounds (can […]
POWER 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 5 push ups Then: 15m Flying Burpees 6x Box Jumps 60sec rest x 6 Then: 4×30/30sec squat/squat hold 4×30/30sec DBPP/OH hold Then: Rest 3 minutes Then: 10x (each side) side plank […]
POWER 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 30/30 sec DB Push Press/OH Hold 2 x 30/30sec squat/squat hold Then: Warm up to heavy-ish BB Jerk or Push Press Then: 5 x 5 BB Jerk (or Push […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 good mornings 30m Tactical Lunge Then: Warm up to SLSLDL heavy (BB or KB) Then: 6 x 3 per leg SLSLDL Rest 2 minutes between sets During rest, complete […]
Power 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 5 squat jump 2 x 5 tuck jump Then: Work up to heavy BB or KB clean Then: 5x Clean + 150m Row or Ski (or 15 calories Airdyne) – go […]
Power 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m OH walking lunge 2x 30/30sec DBPP/OH Hold Then: Work up to heavy push press weight, can be barbell, DB, or KB Then: 5x Push Press + 10x Heavy KB Swing + Rest […]
Power Endurance Warm up: 5:00 Airdyne, each minute a little harder 5:00 Jump Rope, 3x 90sec blocks, cool down 30 sec Then: 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squat 3×8 DB PP Then: 5x KB Swing + 5x Goblet Squat + 10x KB Swing + 10x Goblet Squat + 15x KB Swing + […]
Strength + Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 3 SLSLDL per leg 2 x 10 KB Swing Then: Work up to a heavy DL Then: 6 x 2 Deadlift with rack pull Rest 1-2:00 between each […]