Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 KB up OH press Half kneeling 2×10 Frog Hops Then: 5x (Heavy) Push press 15m Sled/KB Plank pull (Can do plank with shoulder tap if needed) X5 Rounds, rest 1 minute between rounds Then: 10x Wall Ball Squat (Or Squat to […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Pushups 2×6 Deep Goblet Squats 2×6 Squat Jumps Then: 5x RMM 60 sec sprint on Machine of choice 60 sec rest X3 Rounds, rest as needed to maintain form Then: 10x Goblet Squat 60 sec sprint on Machine of Choice 60 […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m OH walking lunge forward/Backwards, switch. 2×5 Pushups Then: 5x (per side) Step up with high knee drive 8x Pushpress – light but faster pace X5 Rounds, rest 1-2 minutes between rounds Then: 10x Bulgarian Bag Swings or Plate Halos 10x Lateral […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL (Per side) 2×5 Pushups Then: 5x (Per side) Skaters Lunge with landmine 15m Seated Sled/KB pull X5 Rounds, rest 1 minute between rounds Then: 10x Weighted situp/GHD 10x Kayaker 10x Pushups 10x Clanks (Per side) X4 Rounds, rest as needed […]
Strength #12 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 3 x 8 Goblet Squats (deep, hip opening) 3 x 5 per side Single leg squat to bench Then – 30m Sled Push (heavy) 6x Body Rows @ rings […]
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 – deep, hip opening, focus on posture 2 x 30m tactical lunge Then: Work up to a heavy DL (find weight for 5 reps) Use Hex, KB, or BB […]
10:00 warm up ski/row/bike Work on mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 per side SLSLDL with single KB Then: Work up to a heavy DL heavy for 3 reps – BB, KB, or Hex Bar Then: 6 x 3 Deadlift (touch and […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m Tactical Lunge 3 x 5 Reverse Fly Then: Warm up to Heavy Dead Lift Then: 6 x 3 Heavy Dead Lift Rest 90sec between sets During rest, do 5x Pull Ups Then: 5x […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m Tactical Lunge 3 x 5 Reverse Fly Then: Warm up to Heavy Dead Lift Then: 6 x 3 Heavy Dead Lift Rest 90sec between sets During rest, do 5x Pull Ups Then: […]
POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 30m Tactical Lunge Then 15m sled push – heavy and fast! 8x KB swing 6x Push Ups (can be clapping, or on rings, for added difficulty) 60 sec rest 5 rounds Then: 10x KTE […]