10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Squat Jumps 3 x 5 Reverse Flies (light DBs or Cross-Over Symmetry Bands) Then – 10x Ball Slams 8x Box Jumps 60sec OH Plate Hold X 5 rounds, rest as […]
10min warm up ski/bike/row Work on mobility/stability 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 DBPP / 30sec OH Hold (stay light) Then – 10x Body Row 20x Sit Ups 30x Goblet Squats 40x Anchored Leg […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2x 30 sec running in place 2×5 Pushups Then: 10x total steps Walking Lunge with Rotation – hold weight at chest, rotate and press the weight out on each step (if R foot is forward, rotate […]
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 2×10 Good morning Then: 5x Split Jump (can be weighted) 5x (Heavy) Push press X5 Rounds, rest about 1 minute between rounds Then: 15m Sled pull standing 10x Pikes or Knee Tucks – […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Push ups 2×10 Squat Jumps Then: 5x Heavy Goblet Squats (or KBs in Front Rack position) 8x Burpees X 5 Rounds, rest about 1 minute between rounds Then: 10—1 ladder of: Anchored Leg Lowers Pull overs (10/10, 9/9/ […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 SLSLDL 2×10 Good Mornings Then: 5x Split Squats (per leg) – back foot on BOSU for extra challenge 5x (Heavy) KB Swing X5 Rounds, Rest about 1 minute between rounds Then: 12x Med ball sit toss (with partner […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 SLSLDL (Per side) 2×10 Frog Hops Then: 30m Weighted sled push – heavy and fast 5x Pull Up X5 Rounds, rest 60-90sec between rounds Then: 15m Bear Crawl 8x Dips 10x (each side) Lateral Hops – on floor […]
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 […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×5 Push ups Then: 5x Reverse Lunge to Step Up with high knee drive (can be weighted) 3x RMM – heavy if possible X5 Rounds, rest 1-2min between rounds Then: 10x Squat Jumps 30m Fast, accelerated […]
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2x30m Tactical Lunge Then: 5x/leg Split Squat 5x Strict Press x 5 rounds Then: 10x Anchored Leg Lower 6x Push Up 10x/side Side Plank Hip Lift x4 Rounds Then: 8x20s HARD/20s REST @ Machine