10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Single leg hops each leg (or 30-60sec single leg balance if no jumping) Any additional mobility/stability work Then – 10x Split Jumps (total) – can be weighted for extra challenge 🙂 – […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Frog Hops Any additional mobility/stability work Then – Warm up to heavy Push Press and Box Jumps Then – 5x Push Press 5x Box Jumps X 5 rounds, rest ~90seconds between Then […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Squat Jumps 2×10 Pushpress Then: 15m Heavy Sled push 15m plank sled pull (Can use KB if too hard) X5 Rounds, Rest 1-2 minute between rounds Then: 10x Plate Halo (Per side. Add bosu ball for […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning Then: 5x RDL 60 sec Mountain climber (Sliders, regular, FST) X5 Rounds, Rest 1-2 minutes between rounds Then: 10x Headcutter 5x (per side) half kneeling KB Up OH press 8x KTE or 10x Anchored […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking Lunge (Forward backwards, switch) Then: 2x TGU 8x pushups (Rings, knees, toes) X6 Rounds, Rest 1-2 minutes between Rounds Then: 10x Frog Hops 10x Deck Squats 10x Body Rows X4 Rounds, rest as needed […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m tactical Lunge Then: 5x SLSLDL (Per side) 8x Reverse Fly X5 Rounds, Rest 1 minute between Rounds Then: 10x Ball Slam 10x Strict Press 20x Bicycle (Total) X4 Rounds, Rest as needed for form Then: 3x500m […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Air Squats (Add bosu for balance) 2×5 Push ups Then: 5x Heavy Goblet Squats (Add Bosu for Challenge) 15m Heavy sled pull X5 Rounds, Rest 1 minute between Rounds Then: 15m Bear Crawl 5x Pushups X5 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Goblet Squats 3×5 Body Row Then: 5x (Heavy) Front Squat 5x Pullups X5 Rounds, Rest 1-2 minutes between Rounds Then: 10x Split Jumps 5x Pushpress 10x Landmine Russian Twist (Total) X5 Rounds, rest as needed for […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking Lunge (Forward/backward- switch) Then: 3x TGU (Per side) 5x Bent Over Row X6 Rounds, Rest 1-2 minutes between rounds Then: 8x KB Swing 30-60 sec FLR/front Plank 60m Farmers Carry X4 Rounds, Rest as […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning 2×10 Bent Over row Then: 3x (Heavy) RDL 5x Front, lateral, Reverse Fly X6 Rounds, Rest 1-2 minutes between rounds Then: 10x Med ball sit toss or single arm weighted situp 10x Side Plank […]