POWER WO#2 10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then – Box Jumps 🙂 5x @ short 5x @ medium 5x @ tall X 4 rounds, rest 60sec between […]
POWER WO #1 10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Goblet Squats – deep, work on hip opening 2 x 5 Push Press Then – Find weight for Cleans (BB or KB) – heavy-ish Then – […]
STRENGTH 10:00 Warmup on Machine of Choice Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Mornings Then: 5x Heavy RDL 20x (total) Kayaker with weight X5 Rounds, rest about 1 minute between rounds Then: 10x Lunge to knee drive, front foot can be elevated for challenge (5x Per side) 15m Bear […]
STRENGTH 10:00 Warmup on Machine of Choice Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge Then: 5x BSSU (Per side) 6x Bent Over Row – per arm, can be single arm or both arms at once X6 Rounds, rest about 1 minute between rounds Then: 10x Deck squat 10x KB […]
STRENGTH 10:00 Warmup on Machine of Choice Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×10 Good Morning Then: 3x (Heavy Deadlift) 15m Seated sled pull / or KB if sled too heavy X6 Rounds, Rest 60-90 sec between rounds Then: 5x front raise/lateral raise/reverse fly – 5 reps each […]
STRENGTH 10:00 Warmup on Machine of Choice Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 SLSDL (per side) Then: 5x Step ups (per side) 8x Dips (Bar, rings, bench) X5 Rounds, rest about 1 minute between rounds Then: 10x Ball slams 8x Strict press (Alternate sides if needed) 10x GHD or weighted […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Pushups Then: 5x RMM 15m Bear Crawl (or 15m standing marching with med ball) X5 Rounds, rest about 1 minute between rounds Then: 10x Frog Hops 8x Pull Ups 30 sec ring support + 1 dip every 10 […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Frog Hops 2×5 Pushups Then: 5x (heavy) Ball slams 10x Deck squats X5 Rounds, rest about 1 minute between rounds Then: 5x (per side) Alternating lunge with landmine 60 sec plank with 1 pushup every 10 seconds (Drop […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m tactical lunge 2×5 SLSLDL Then: 5x Step up (Per side) with high knee drive 10x Flying Burpee (burpee broad jump) X5 Rounds, rest as needed Then: 60 sec OH plate hold (Add bosu ball for challenge) 10x (Total) […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge Then: 5x Burpee to box jump 10x Weighted Walking Lunge (Farmers carry or front carry hold) X5 Rounds, rest as needed Then: 5x Bent over row (5x Per side if using bench) 5x Dips (Bar, rings, […]