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 30/30sec DB PP / OH hold 2 x 30/30sec Air Squat/Squat hold Then: 10x Ball Slam 10x Split Jump or Split Squat if knees protest 8x Chest Press Rest as […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 M Tactical lunge x 2-watch posture!! Then: 10x (total) Weighted walking lunge, farmers carry good posture and strict form! 10x Plate Halos each direction x 5 rounds, rest ~60sec between rounds Then: 5x Pull Ups 7x Ball […]
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 30m Tactical Lunge – focus on posture! 2 x 5 Squat Jumps Then: Warm up to Weight for Split Squats (Farmer’s Carry or Front Rack hold) and Box Jump height Then: 5x […]
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 3 x 8 Goblet Squats Then: 10x Head Cutter 30sec Mountain Climbers 5 Rounds, rest 60sec between each round Then: 8x Pull Ups 5x Floor Press with Barbell 5x Floor Wiper (or […]
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 30/30sec DB PP / OH hold 2 x 30/30sec Air Squat/Squat hold Then: 10x Ball Slam (or 20x Frog Hops) 10x KB Swing 60second rest x 5 rounds Then: 5x […]
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 3 x 8 KB Swings Then: 10x KB Swing 8x Deck Squat 5 rounds, rest 1 minute between rounds Then: 5x Pull Ups 10x Atomic Sit Ups (Or Leg Lowers if sit […]
10:00 warm up Individual mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single Arm Weighted Walking Lunge (forward + backward) Then: Warm up to heavy TGU Then: 2x each side TGU 5x Pull Ups, minimal assistance Rest 60-90sec x 6 Then: 30-20-10 reps of each (adjust […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 30m Tactical Lunge 2 x 5 Squat Jumps Then: Warm up to split squat (heavy-ish) and box jump height Then: 3x Split Squat per side 8x Box Jumps 60sec Rest x 6 rounds Then: […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m Tactical Lunge 2 x 10 Good Mornings Then: Find weight for Sled Push and KB swings Then: 10x KB Swings + 15m Sled Push – heavy and fast Rest 30-60sec x 6 Rounds Then: […]
Strength 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 3 x 3 SLSLDL with KB 3 x 3 Ass to bench OH Mobility – OH Reach floor or bench Then: Heavy weighted Step up. Find appropriate weight, Kbs or Dbs held in hands at sides. […]