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 3×6 Goblet Squat 2×5 Pushups Then: EMOM: 10x Headcutter or Clean 10x Dips 10x Walking lunge with weight 10x Burpees X5 Rounds, minimal rest Then: 15m plank KB/Sled pull 10x Feet to hands or KTE 10x […]
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 Pushups Then: 10x Decksquat 20x Pushups 30x Bicycle (Total) 40x Frog Hops 50x Ball Slams 40x Pullover 30x Mountain Climber 20x Pushups 10x Decksquat (Go back through again if your feeling spicy:)) Then: 30-20-10 calories […]
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 Half kneeling KB Up press Then: 5x (Per side) SLSLDL 10x Landmine Squat to OH press 10x Plate Halo or Bulgarian bag swing per side 10 Calories on Machine of choice X5 Rounds, minimal rest […]
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 2×30/30 Pushpress/OH hold Then: 5x Deadlift 8x Pushpress 60 sec sprint on machine of choice X5 Rounds, Minimal rest Then: 10x Split Jumps (weighted for challenge) 8x Body Rows 150m Sprint on Machine of choice X4 […]
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 (Per side) OH press and Stretch Then: 5x BB/KB Clean + Press 30 sec Ring Support 10x Deck Squat X5 Rounds, minimal rest Then: 8x Burpee 10x Split Jump 15m Sled Pull X4-5 Rounds, Minimal […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL (Per side) Then: 5x (per side) Weighted Step Up with high Knee drive 150m sprint on Machine of choice X3 Rounds, Minimal rest Then: 5x (Heavy) Front Squat 200m Sprint on Machine of choice X3 Rounds, Minimal […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squat 2×8 Pushpress Then: 10x Chest Press 20x Anchored Leg Lowers 30x Goblet Squats 40x Body Row 50x Swimmers 40x Windshield Wipers 30x Head Cutters 20x Deck Squats 10x RMM Then: 8×30/30 Hard/Easy on Machine of Choice
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 30m Tactical Lunge 3×6 Goblet Squat 2×30/30 Hard/Easy Machine of choice Then: EMOM of: 10x Split Squats (Total) 10x KB Swings 10x KTE or Feet to hands 10 Calories on Machine of choice X5 Rounds Then: 30 sec Atomic […]
10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 20x Frog Hops + 30m Tactical Lunge Then – 10x *Split Jumps (total) + 30sec Sprint @ machine of choice 20x Split Jumps (total) + 30sec Sprint @ […]