POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 30m Tactical Lunge 2 x 10 KB swings Then: Find Weight for Weighted Walking Lunges (holding at Front Rack) Then: 15m Weighted Walking Lunge (Front Rack hold) 15x Frog Hops 10x […]
POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 30m OH walking lunge (single arm, do one lap forward/backward with one arm, then switch and go again) 2 x 30/30sec push press/oh hold Then: Warm up to Jerk or Heavy Push Press […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 3 x 6 Goblet Squats Then: KB or BB Complex (Try to use same weight for all movements; Try not to put weights down until push press is complete) 6x Dead Lift 6x Bent […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 5 Push Ups Then: Find weight for step ups (heavy-ish) Then: 3 per side Steps Ups, slow and strict, really focusing on form 5x Body Rows (can […]
STRENGTH 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 2 x 10 Goblet Squats 2 x 5 Squat Jumps Then: Work up to Heavy Back Squats Then: 6 x 3 Back Squats Rest 1-2min between sets Then: 10x Med Ball Sit Toss […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 2 x 8 goblet squats 2 x 10 good morning Then: Work up to weight then: 5x Back Squat 5x Bent Over Row (KBs or DBs) 5 Rounds, rest 1-2 minutes between rounds […]
PE/SE 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 Then: (can rotate through machines if you want) 10 calories ski/bike/row 10x Body Rows 20 calories ski/bike/row 20x KB Swings 30 calories ski/bike/row 30x 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 30m Tactical Lunge 2 x 10 Push Press Then: 5 x Head Cutters (heavy, fast) 10x Broad Jump (or 20x Frog hop) then 60sec rest x 5 Rounds Then: 5x Pull […]
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 30/30 sec DB Push Press/OH Hold 2 x 30/30sec squat/squat hold Then: Warm up to heavy-ish BB Jerk or Push Press Then: 5 x 5 BB Jerk (or Push […]
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 […]