10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Squat Jumps Then: 5x (Per side) Split Jumps (Add weight for challenge) 5x KTE (or 10x Feet to hands on floor) X5 Rounds, rest 1-2min between rounds Then: 30-20-10 of: Goblet Squat Windshield Wipers (total) […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Squat Jumps 2×5 (per side) KB press and stretch Then: 5x Box Jumps 5x Push Press (BB or KBs/DBs) – heavy if possible X5 Rounds, Rest 1-2min between rounds Then: 10x Deck squat 8x Body Row 10x Kayaker […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×10 Squat Jump (easy) Then: 5x Box Jump (work up to max. height) 5x KTE or 10x Feet to Hands X5 Rounds Then: 30-20-10: KB Swing Split Jump (total, not per side) Calories @ Machine Then: Cool Down + Stretch
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning 2×6 Bent Over Row (light) or Crossover Symm Row Then: 5x Deadlift 5x Body Row x5 rounds Then: 10x (total) Weighted Walking Lunge 20x (total) Kayaker 20-30s Ring Support x4 Rounds Then: 1000m Ski/Row or 5 min Bike
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 Pushups Then: 10x Deadlifts 10x Pushpress 10x Kayaker (Per side) 10x Body Row X5 Rounds, minimal rest Then: 10—1 Ladder of: Burpee Anchored Leg lowers (10/1, 9/2, 8/3, etc)
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×6 Deep hip opening Goblet Squats 2×10 pushpress Then: 5x (Heavy) front squat 250m sprint on machine of choice 60 sec rest X3 Rounds, rest as needed for form Then: 5x (Heavy) Strict press 500m sprint on machine of […]
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 Burpee to box jump 10x Weighted Walking Lunge (Farmers carry or front carry hold) X5 Rounds, rest as needed Then: 5x Bent over row (5x Per side if using bench) 5x Dips (Bar, rings, […]
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 Squat Jumps Then: 5x Heavy KB Swing 8x Box Jumps X5 Rounds, rest as needed Then: 15m plank sled (or KB) pull 10x (Per side) Clanks – add weight if appropriate or just a 30 […]
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 Then – KB Complex (try to use same KB for all movements) 10x Lunge in Place (total so 5 per leg; hold KB at chest) 10x Halo (each […]
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 30m Single Arm OH Walking Lunge (forward/backward then switch) Then – 25x Body Row 50x Goblet Squats 50x Push Up 50x Frog Hops 50x Windshield Wipers 50x Ball […]