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 […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 30m tactical lunge Then: 10x Skaters lunge with landmine, 5 per side. 10x KB swings x5 rounds, rest as necessary Then: 10-1 Goblet squat-body row ladder Then: 8x 30sec/30sec hard/easy machine of choice. Cool down with additional mobility […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 Push ups 2×10 squat jumps Then: 5x Flying burpees 7x Front raise, lateral raise, reverse fly combo – all with same weight DB no rest. X5 rounds, rest as needed. Then: 10x weighted sit ups 10x per […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 Maxercist row 30m Tactical Lunge Then: 10x Split jump can be 5x side split jumps or 10 total. 20x Whip smash X5 rounds rest as necessary Then: 5x Pull ups 30 seconds V sit 8x Pull overs […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×5 Split Squat per leg Then: 5x per leg – BSSU w/ high knee drive 8x Ball Slams X5 rounds rest as needed Then: 8x KTE 8x Bent over rows 1 min wall sit- add weight (ball held […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 60 sec jump rope OR 2×20 frog hops 2×8 push up Then: 5x Burpees 8x KB swings X5 rounds rest rest as needed Then: 10x Feet to hands – hanging on a bar, or laying on back on […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2 x 8 KB Swing 2×5/side KB halo in lunge Then: 6x BB (or KB) Cleans 20x Whip Smash X5 rounds, rest as needed. Then: 60m Farmer’s carry 30m Rock carry 10x Windshield wipers – can be total […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 30m tactical lunge Then: 10x – 5x/side Split jumps (can be 10 per leg, athletes choice) 5x Bent Over Row X5 rounds rest as needed. Then 8x Dips, can be bench, bar or rings – athlete’s choice 15m […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 3×6 goblet squat 2×6 squat jump Then: 5x Accelerating Back Squat – can add chains 10x Plate Halo – each direction. X4 rounds rest as needed. Then: 10-1 Push up / leg lower ladder, can be anchored leg […]