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 – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: 3x per side heavy Step Up – hold weight at sides (if heavy isn’t appropriate for […]
POWER 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats Then: Partner up… P1: 30m Flying Burpees P2: Hold Plank or FLR until P1 has completed 30m (if athletes don’t have a partner, have them hold plank for as long as they took […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 3 x 3 SLSLDL with KB Then: 6 x 3 Split Squat per leg, KBs or DBs in Front Rack Then: 20x Med Ball Sit throw partners + 60 sec plank […]
POWER 10:00 Warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 3 x 8 goblet squats then – 5x Body Row 15x Whip Smash 60 sec plank, 30 sec one foot elevated/30 sec other foot elevated off the floor. 90sec rest 5 rounds then […]
POWER 10:00 Warm up ski/row 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 5 squat jumps 2 x 5 tuck jumps Then: Warm up to clean heavy-ish Then: 5x Cleans (can be with KBs or BB) 150m ski/row (hard!) 60sec rest 5 rounds […]
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 5 squat jumps 2 x 5 tuck jumps Then: Warm up to box jump Then: 7 x Box Jumps 10 x per person Med Ball sit throws 60 sec rest […]
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 30 x Tactical Lunge Then: Warm up to Romanian DeadLift Then: 5x RDL Heavy 5x Pull Overs, heavy 5 Rounds, rest some between/during rounds Then: 10x Med […]
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 3 x 6 goblet squat Then: Warm up to Heavy Back Squat (for 3 reps) Then: 6 x 3 Back Squats Rest 2 minutes between sets, During rest, complete 5x Side Plank […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 2 x 5 SOTS Press 30m Tactical Lunge Then: Find weight for heavy step up, farmers carry or front rack athlete’s choice; also find weight/warm up to oh press 5x Step Up per […]
Strength Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 30m OH walking lunge, forward and backward Then: 10x Weighted lunge, weight in Farmers Carry 5x Strict press x 5 Then: 2x TGU per side 60x FLR or Plank x […]