Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip Opening Goblet Squats Then: BB/KB Complex: 6x Deadlift 6x Bent over row 6x Hang Clean 6x Front Squat 6x Pushpress 6x Pushup X4 Rounds (Minimal rest, try to not put the bar/weights down the whole time. Try to Increase weight as you […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 SLSLDL 2×5 KB OH press half kneeling Then: 5x Split Jump (Per side, can be Weighted) 60 sec plank/FLR 150m ski/row X4 Rounds (Minimal Rest) Then: (Split into teams is class is too big, or sub whipsmash/burpee combo for sled pull/push) 10x Goblet Squats […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Pushpress (Light) Then: 10x Floor press 20x Ball slams 30x Bicycles on Floor 40x Deck Squats 50x Goblet Squats 40x Body Rows 30x Bicycles on Floor 20x Split Jumps 10x Floor Press (Rest as needed to maintain form) Then: 3x 30 […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squats 2×5 KB OH press and Stretch Then: 10—1 Backsquat/Body Row Ladder (10/1,9/2,8/3, Etc) (Rest as needed to maintain form) Then: 10x Decksquats 10x Burpee 10x Side Plank Hip lifts 10x Med ball sit toss or weighted sit up X4 […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good morning Then: IWT- 5x SLSLDL (Per side) 500m Sprint on Machine of choice (or 2 min Airdyne) 60 sec rest X4 Rounds (Minimal Rest) Then: 8x Goblet Squat 250m sprint- Machine of Choice 60 sec Rest X4 Rounds (Minimal rest) Then: 30 sec […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip opening Goblet Squat 3×5 Single Arm OH Press Then: 10x Deadlift (Medium weight) 10x Pushups 10x Sit up (Weighted, can be GHD) 10x Kayakers (Can be weighted) 10x Bent Over Rows X4-5 Rounds (Rest as needed to maintain form) Then: […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 3 x 6 goblet squat Then: Work up to heavy(ish) Clean – can be with BB or KBs Then: 5x Cleans (heavy if appropriate) 5x Step Ups each leg – […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good mornings 2 x 5 per side Maxercist row (single arm / single leg bent over row) Then: Find weight for KB Swings… Then: 8x KB Swing (fairly heavy) 8x Burpees – […]
10:00 warm up + mobility 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 8 good morning 2 x 5 squat jump Then: 10x Heavy KB Swing 10x Landmine Squat and Press – single arm, alternating; 5 per side. 5 rounds Then: 30 sec sprint /1:00 rest […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 Ass to bench Then: 5x Split Squat (Per side) 10x KB Swing 20x Whip smash 30 sec Mountain Climber (FST, Sliders, Regular) X5 Then: 30m Sled Push 15m Bear Crawl 5x Pushups X4-5 Then: 8×30/30 Hard/Easy Machine of Choice.