March 11th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 Maxercist row Then: 5x RDL 5x pull up (can be weighted) x 5 Then: 10x KB Swing 10x Burpee x 5 If time: 30 sec mtn climber + 30 sec sit up 30 […]
PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 good mornings 30m OH walking lunge (forward / backward each side) Then: 1x TGU per side 5x RDL (2xKBs) 15m Weighted Walking Lunge (same weight as RDL?) 6 rounds, […]
August 7th STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3×5 wall squats 30 M Tactical lunge x 2-watch posture!! Then: 5x RDL + 8x Pull Over + 10x GHD Sit Ups (or single arm weighted sit ups) x 5 rounds, rest as needed Then: 8x […]
STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good Mornings Then: Warm up to Heavy-ish RDL (KB or BB) Then: 5x RDL heavy-ish 5x Pull Ups 10x GHD or Atomic Sit Ups 5 Rounds, rest some […]
PE/SE 10:00 warm up ski/row 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2x 30/30sec DB PP/OH hold 2x 30/30sec Squats/Squat hold Then: 5x RDL (use DBs – same weights as lunges) + 10x Weighted Walking Lunge (total steps) + 5x Push Ups (hands on […]
STRENGTH 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: 5x RDL + 8x Pull Over + 10x GHD Sit Ups (or single arm weighted sit ups) x 5 rounds, rest as needed Then: 8x Push Ups […]
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 30 x Tactical Lunge Then: Warm up to Romanian DeadLift Then: 5x RDL Heavy 5x Pull Overs, heavy 5 Rounds, rest some between/during rounds Then: 10x Med […]
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-ish Romanian Deadlift (KB or BB) Then: 5 x RDL heavy-ish 5 x Pull Ups 10 x GHD or Atomic Sit Ups 5 […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH walking lunge, forward and backward Then: 5x RDL 10x KB Swings 5x Pull Overs (heavy) x 5 rounds, rest some between rounds to recover; weights should be heavy. Then: 10x Deck […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 Good Morning 2 x 5 Split Squat per leg no weight Then: Work up to heavy RDL – Romanian Deadlift 6 x 3 RDL – rest 1-2min between sets. Then: […]