10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single Arm OH Walking lunge – forward/backward then switch arms Then – Warm up to heavy-ish Front Squat Then – 5x Front Squats (heavy) 5x Push Ups (on rings or BOSU for extra […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m tactical lunge Then: Barbell or KB Complex – 6x Dead Lift 6x Bent Over Row 6x Hang Cleans 6x Front Squat 6x Push Press 6x Push Ups (hands on barbell for […]
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 Then: Work up to heavy RDL Then: 3x RDL 8x Box Jump x 6 rounds rest as necessary Then: 10 – 1 Pull Up Ladder, core […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 per side Maxercist Row Any additional mobility/stability work on own Then – 2x TGU per side 5x RDL (KBs or DBs) 15m Weighted Walking Lunge (same weight as RDL – hold at sides […]
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 8 Goblet Squat – deep, work on hip opening and posture 2 x 30/30sec hard/easy at machine of choice – open up lungs Then – 10x Front Squats (can use […]
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 Squat jumps 2 x 5 Tuck jumps Then: Warm up to clean heavy-ish (can be with KBs or BB) Then: 5x Cleans 150m ski/row (hard!) 60sec rest 5 rounds Then: 6 […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 10 Frog hops 2 x 5 Push Ups Then: 8x Ball Slam 15 calories @ machine of choice (go hard!) 60sec Wall Sit Hold 60sec rest x 5 Rounds Then: 10x Goblet squat […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: 5x TGU + 10 KB Spike Swing (only use spike if appropriate for athlete) 4x TGU + 10x KB Swing 3x TGU + 10x KB Swing […]
10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 6 Deep Goblet Squat 10x Cross Sym Y’s and 90/90 Then: Work up to heavy Front Squat Then: 6 x 3 Front Squat 2:00min rest between sets, during rest complete 60 sec FLR for three […]
Feb 24 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 OH walking lunge – forward and backward then switch arms. Then: 5x TGU + 10 KB Spike Swing (only use spike if appropriate for athlete) 4x TGU + 10x KB Swing 3x TGU+ 10x KB […]