10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning (PVC behind shoulders) 2×8 1-arm OH Press & Stretch (knee-down lunge or standing) Then: 5x Deadlift 5x Pullover (Heavy) X5 Rounds Then: 8x Box Jump 20x (total) Kayaker 45s Step Back Lunge X4 Rounds Then: 2000m Ski/Row for time […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2x30m Tactical Lunge Then: 5x/leg Split Squat 5x/side Kayaker (Heavy) Then: 8x Push Press 30s Wall Sit Hold 8x Body Row X4 Rounds Then: 4x250m Ski/Row; 1:1::Work:Rest
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×10 Good Morning (PVC behind shoulders) Then: 5x/leg SLSLDL 5x Dip X5 Rounds Then: 30s V-Sit Hold 6x Bent Over Row 8x/arm Piston Chest Press (Floor or BOSU) Then: 8x20s HARD/10s REST
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 30m OH Walking Lunge (Fwd, Bkwd, Switch arms) Then: 3x/side TGU 5x KB Swing X5 Rounds Then: 30-20-10 Ball Slam Deck Squat Calories @ Machine Then: Cool Down + Stretch
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 15m/direction Banded Lateral Squat Walk Then: 5x Goblet Squat 5x Push Press X5 Rounds Then: 6x Burpee 30s Swimmer 6x Pull Up X4 Rounds Then: “Hateful Eight”- 8x30s HARD/30s LESS HARD
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 3×6 Deep Hip Opening Goblet Squat Then: 5x Front Squat 15m Sled Pull x 5 rounds Then: 5x Pull Up 60m Farmer’s Carry 30m Rock Carry x4 Rounds Then: 4x250m Sprint (1:1::Work:Rest)
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2x30m Tactical Lunge Then: 5x/leg Split Squat 5x Strict Press x 5 rounds Then: 10x Anchored Leg Lower 6x Push Up 10x/side Side Plank Hip Lift x4 Rounds Then: 8x20s HARD/20s REST @ Machine
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning 2×6 Bent Over Row (light) or Crossover Symm Row Then: 5x Deadlift 5x Body Row x5 rounds Then: 10x (total) Weighted Walking Lunge 20x (total) Kayaker 20-30s Ring Support x4 Rounds Then: 1000m Ski/Row or 5 min Bike
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×10 Squat Jumps 2×5 Body row Then: 12 minute AMRAP: 10x Box Jumps 10x Ball Slams 10x Bent Over Row 10x Pullups Then: 30 sec side plank hip lift 30 sec hollow body hold 30 sec Kayaker 30 sec […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2x30m Tactical Lunge Then: 6x (heavy) Goblet Squat 60 sec sprint on machine of choice 60 sec rest X3 Rounds Then: 5x (Per side) Split Squat 60 sec sprint on machine of choice 60 sec rest […]