10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squats 2×10 Windshield Wipers Then: 5x Isometric Backsquat with Chains (Pause at 3 points on eccentric: 1/4th, 1/2, Full depth. Accelerate up) 10x Plate Halo (Per side. Stand on bosu ball or knee on stability ball for challenge) […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×5 Pushups 2x30m Tactical Lunge Then: 10x Split Jumps (5x Per side) can be 10x per side athletes choice. 5x RMM x 4 rounds (Rest 60 sec or so between) Then: 10—-1 Pullover Ladder. (20 sec ring support between each rung ) Then: […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 OH KB press and Stretch Then: BB/KB Complex: 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squats 6x Pushpress 6x Pushup 500m Ski/Row x 3 rounds (Rest 2 min at end of total sets) Then: Increase […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×8 Squat jumps 2×5 Tuck Jumps Then: 5x Box Jumps 8x Pushpress x 5 rounds (Rest 30-60 sec between) Then: 15m Sled Push 15m Sled Pull 5x Dips (Bar, rings, bench) x 4 rounds minimal rest Then: 4x250m Ski/Row. 1:1 work/rest Cool Down […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 30m OH Walking Lunge (Forward/backwards, switch) Then: 3x TGU (Per side) 10x Lateral hops (Bosu, Parallettes ,over the line) 20 total hops x 5 (Rest 30-60 sec between) Then: 8x Burpee 30 sec Ring Support 10x KB swing x 4 rounds minimal rest […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 3×6 Goblet Squats Then: 6x Deadlifts (Medium Weight) 6x Box Jump – watch form due to leg fatigue 6x Pushups – toes or knees, rings, bosu… x 4 rounds (Rest as needed for form) Then: 10-1 Floor Press/Leg Lower ladder […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 3×5 (light) Push Press Then: 5x Step up with high knee drive, weighted barbel on back, DBs in hands, or KBs in front rack 5x Bent over row (double or single arm) x 5 rounds (Rest 30-60 sec between) Then: […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×8 Goblet Squats 3×5 KB bell up press half kneeling Then: 5x KB or BB Clean or Headcutter 30 sec Mountain Climber x 5 rounds (Rest 30-60 sec between) Then: 10 –—- 1 Goblet Squat/ Body Row Ladder Then: 2000m Ski/Row for time, […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 30m OH Walking Lunge (Forward/backward, switch) Then: 5x Split Jumps (Per side) 5x Strict Press x5 rounds (Rest 60 sec or so between) Then: 10x Deck Squats (Or feet to hands) 30-60 sec plank (Per side. add shoulder tap for challenge or drop […]
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.