10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 30m OH walking Lunge (Forward/Backwards, switch) Then: KB Complex. 10x of each: Around the world KB Swings Goblet Squats Halo (Use KB or Plate) TGU (Per side) X3 rounds, increase weight per round if doable, and use different weights for movements. Then: […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Squat Jumps 2×5 high knee march 2×5 Single KB OH Press Then: 10x Box Jumps 2x RMM 8x Box Jumps 4x RMM 6x Box Jumps 6x RMM 4x Box Jumps 8x RMM (Decrease weight on RMM as reps increase as needed) Then: […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats Chest Opening on foam Roll/Bench 2×10 Frog Hops Then: 5x KB/BB Clean 10x (Each side) lateral hops X5 (Rest 60 sec between each) Then: 10x Weighted Walking Lunge (5x Per side) 10x Plate halo (per side) 10x (Total) Standing Russian twist with landmine (5x […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 10 good morning 3 x 3 maxercist row Then: Work up to heavy RDL Then: 3x RDL 8x Box Jump x 5 rounds rest as necessary Then: 10 – […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability work on own 3 x 10 Good mornings Do a few Dead Lifts and Push Press to figure out weight for work out .. see below Then – 10x Dead Lift (Medium weight) […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 8 Good mornings w/KB 2 x 5 squat jumps 2 x 5 tuck jumps Then – 10x Dead Lift 5x Box Jumps 5x Push Press Max rounds in 12 minutes Then – […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Tactical Lunge 2 x 10 frog hops Then – 5x Split Jumps (each leg, can add weight if appropriate) 10x Med Ball Sit Toss (partner up) 30sec Mountain Climbers X […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 30/30sec hard/easy at machine of choice to open up lungs and get things going 🙂 Then: 10x Goblet Squats 10x Ball Slam 10x Box Jump 10 Calories […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 Squat Jumps 2 x 8 Push Press Then: 10x Pull Up 20x Push up 30x Sit up 40x Air Squat 50x Mtn Climber 40x Body Row 30x Windshield Wiper […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Push Ups 2 x 5 Squat Jumps Then: 8x RMM + 20x Frog Hops + 1 minute rest 6x RMM + 30x Frog Hops + 1 minute rest 4x RMM + […]