STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 3 x 6 goblet squats deep, hold and stretch 2 x 30m tactical lunge Then: Warm up to heavy Back Squat Step Up (BSSU Then: 5 x 3 BSSU per leg […]
Power Endurance 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m Tactical Lunge 2×30/30sec hard/easy @ machine of choice to get things moving… Then: 5x per leg Split Jumps (Weighted if appropriate) right into 30m Front Rack Carry (heavier weights) […]
Power Strength 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 30m Tactical Lunge 2 x 5 SOTS with PVC Then: 10 x Pull Ups 20 x Leg Lowers/Lifts 30 x Split Jumps (per leg) 40 x Push Ups […]
POWER 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 Good Mornings 30m OH Walking Lunge (forward/backward each arm) 2 x 30/30sec hard/easy @machine of choice to open up lungs Then: 10 x KB Swings 5 x per […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 Good Mornings Then: Warm up to Heavy SLSLDL Then: 6 x 2 SLSLDL per side Rest 2 minutes between rounds, During rest, complete 5x Pull Ups Then: 10-1/1-10 Ladder […]
STRENGTH 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m Tactical Lunge Then: Warm up to heavy weighted walking lunges (or weighted step ups if more appropriate) Then: 15m Heavy Weighted Walking Lunge – weight in Farmer’s Carry 5x Pull […]
Strength + Power Endurance 10min warm up row or air dyne 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall Squats 2 x 20 Lunge (10m forward, 10m backward) 3 x 10 Goblet Squat Then: Dynamic-Isometric Back Squat with 5 sec pause in each position, 4 stops […]
Power Endurance 10:00 warm up ski/row/bike 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 8 goblet squats 2 x 5 OHS + SOTS combo Then: 2 x 8 DB PP 2 x 10 wall ball 2 x 5 per leg split jumps Then: 2:00 Step Ups […]
STRENGTH 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 5 SOTS Press w/PVC 30m OH Walking Lunge – forward/backward each arm Then: Warm up to Heavy TGU Then: 3x TGU per side 3x Pull Ups (add weight if […]
STRENGTH 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2x30m Tactical Lunge Then: Team 1 15m HEAVY sled push – should be heavy and slow!! 30x Mountain climbers per leg 5 rounds, rest as needed Then: Team 2 5x Heavy […]