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 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 8x Pull Ups 10x Atomic Sit Ups – or standard sit up weighted 5 Rounds, […]
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/backward each arm) 2 x 10 KB swings Then: 5x Split Squats each leg (light to medium weight) 8x Headcutters 5 rounds, rest 1 min between rounds Then: 30m Farmer’s […]
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 […]
Have you ever heard someone say “Tabata This” or “yeah I’m doing a Tabata WO!”? As with so many forms of “training,” a method that can be incredibly useful is misunderstood by an athlete or community. Yes it is still exercise, and if movements are performed correctly it can still be beneficial, our aim at […]
10:00 Warm up ski/row/bike 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, find posture and stability at bottom of each rep) Then: 10x DL (medium heavy / reasonable weight; aim for 0.75-1x BW for heavier hitters) 10x KB Swing […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 3 KB Press & Stretch 2 x 5 Squat Jumps 2 x 5 Split Jumps (each leg) Then: Warm up to Jerk (or push press if more appropriate) Then: 6 x 3 Jerk […]
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 8 KB Swings 3 x 3 per side single leg ass-to-bench squat Then: 10x KB Cleans (medium-light weight) 5x per side Weighted Step Ups 5x Dips (rings or bar) 5 […]
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 mornings 2 x 5 SOTS press with PVC 3 x 3 per side single leg ass to bench squat Then: Warm up to heavy SLSLDL – BB or KB […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats Then: 6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up to […]