10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 Half kneeling KB up press Then: 5x Box Jumps 8x Ball Slams X 5 Rounds, Rest 1-2min between rounds Then: 10x Bulgarian bag swing or plate halo (Per side) 15m Sled pull standing (Can use […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squat 2×5 Pushups Then: 5x (Heavy) Head cutter 30m Flying burpee X 5 Rounds, rest 1-2 minutes between rounds Then: 10—1 Ladder: Body Row Anchored Leg lowers Then: 30 sec front plank + 30 […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Squat Jumps Then: 5x (Per side) Split Jumps (Add weight for challenge) 5x KTE (or 10x Feet to hands on floor) X5 Rounds, rest 1-2min between rounds Then: 30-20-10 of: Goblet Squat Windshield Wipers (total) […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Frog Hops 2×5 Reverse Fly Then: 5x (Heavy) KB Swing 5x Pull ups X5 Rounds, Rest about 1 minute between rounds Then: 10—1 Ladder of: Chest Press Dips (10/1, 9/2, 8/3, etc) Then: 4x250m sprint on machine of […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Tuck Jumps (or High knee march) Any additional mobility/stability work Then – 8x Back Squats (Medium weight not super heavy) 5x Box Jumps Rest 60-90sec X 5 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking Lunge (Forward/backwards- switch) Then: 5x BSSU (per side) 60 sec OH plate hold (stand on bosu for challenge) X5 Rounds, Rest 1-2 Minutes between Rounds Then: 10x Landmine squat to single arm OH press […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good morning 3 x 5 Push ups Then: 3x (Heavy) Deadlift (Bar, KB’s, Hexbar) 5x Chest Press (Bench, bosu ball) X6 Rounds, rest 1-2 minutes between rounds Then: 15m Bear Crawl (Plank shoulder tap […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 reverse flies (light DBs or bands) 3 x 6 goblet squats – deep, hip opening + focus on posture Then – Warm up to heavy Front Squats Then – […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 Reverse Flies Then – Warm up to heavy BSSU and pull over Then – 3x per side BSSU (heavy) 5x Pull Overs (heavy) X 6 rounds, […]