10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat OH Mobility work on Floor or Foam roller 3 x 5 SOTS press Then: Warm up to RDL 5 rep weight Then: 5 x 5 RDL Rest 1-2 minutes between sets; during rest, do 10x Push Press […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 3 x 5 Squat Jumps Then: Warm up to Back Squat not heavy Then: 5 x 5 Isometric-Dynamic Back Squats How this […]
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 5 Goblet squat 3 x 5 Squat jumps Then: 10x KB Swing 2:00 minute Row/Ski or Airdyne, go hard – set a goal from pace maintain pace for all rounds. 1:00 minute Rest […]
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 5 Squat Jumps 2 x 5 Tuck Jumps Then: 10 to 1 Ladder (descending) of each Burpees + Box Jumps (10+10, 9+9, 8+8, etc) Then: 5x Pull Overs (heavy) 5x each side Floor […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2×30/30sec squat/squat hold (no weight) 2×30/30sec hard/easy at machine of choice to open up lungs Then: 6 – 1 Split Squat Ladder (per leg; increase weight each round) After each rung: 15m Flying Burpees Then: […]
Oct. 21 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 4 x 30/30 machine of choice to open up the lungs a bit Then: Then: 10x Ball Slam + 5x Pull Up x 10 rounds – reduce rounds as appropriate Then: 10x Halo + 5x RMM […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 3 x 5 Squat Jumps Then: Warm up to Back Squat with bar + chains (don’t go too heavy; see below; […]
Strength 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 8 Good Morning with PVC or 15# BB across back Then: Warm up to / review RDL (use BB or KB) Then: 4x Heavy RDL (Can do Hex Bar DL instead […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 5x TGU per side (light, use as warm up to DL) Then: Warm up to ~75% 1RM Dead Lift Then: 5 x 5 Dead Lift – hex / BB / KB Rest 60sec […]
PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Tactical Lunge Then: 5x Front Raise 5x Lateral Raise 5x Reverse Fly 3 Rounds (keep it somewhat light; for extra shoulder/rotator cuff stabilization) Then: 15 – 1 Ladder Goblet Squats between each […]