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 SLSLDL Then: 5x Step up (Per side) with high knee drive 10x Flying Burpee (burpee broad jump) X5 Rounds, rest as needed Then: 60 sec OH plate hold (Add bosu ball for challenge) 10x (Total) […]
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 frog hops Then: 5x KB or BB clean (or Headcutter) 20x Whipsmash X5 Rounds, rest as needed Then: 30-20-10 of: Pullovers Anchored Leg Lowers Calories on machine of choice Then: 3×30 sec […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 pushup Then: 5x (Heavy-ish) Deadlift 5x KB Swings X5 Rounds, Rest about 1-2 minutes between rounds Then: 10—1/1—10 of: KTE or feet to hands Burpee (10/1,9/2, 8/3, Etc) Then: 4×30 sec mountain climber/ front plank, […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge Then: 5x Step up (Per side) fast with knee drive, hold weight at chest. 60 sec wall sit hold, can be weighted X5 Rounds, rest about 1 minute between rounds Then: 10x Broad jumps 8x Pullups […]
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 squats 2×30/30 push press/OH hold Then: (If larger class can be Team One/Team Two then switch) 5x (per side) Squat to single arm OH press with landmine 8x Box Jump X5 Rounds, rest about […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×5 Squat Jumps Then: 5x Box Jumps 10x Ball Slams X5 Rounds, rest as needed. Then: 8x Pullovers 10x Piston alternating chest press on Bosu ball 30-60 second mountain climbers (Can use FST for feet or […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×8 Squat Jumps 2x30m Tactical Lunge Then: 10x Split Jumps, can be weighted 8x KB Swings X5 Rounds, rest about 1-2 minutes between rounds Then: 8x Burpee 8x Deck Squat 10x Windshield Wipers – 5 per side, 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 Goblet Squats 2×5 (Per side) KB press and stretch Then: 5x Clean and Press (KB or BB) or Headcutter 20x Kayakers (Total) X5 Rounds, rest as needed. Then: 10x Weighted Walking Lunge 30 sec (Per side) Side Plank […]
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Good morning Then: 5x RDL 10x Ball March or Feet to hands on the floor Rest 1-2 minutes between sets x 5 rounds Then: 10 – 1 […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×5 burpees 2×8 squat jumps Then: 6x box jumps 20x Whip smash X5 rounds rest as necessary Then: 30 second side plank, can be Clank, can add in hip lower and lift 10x ball toss sit ups (or […]