10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 Push Press (medium weight) Then: 2min Step Ups – hold weight at chest or at sides 200m Sprint @ Machine of choice 60sec Wall Sit Hold […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m tactical lunge Then: Barbell or KB Complex – 6x Dead Lift 6x Bent Over Row 6x Hang Cleans 6x Front Squat 6x Push Press 6x Push Ups (hands on barbell for […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squats Then: 5x Isometric Dynamic Backsquats – On each squat: Hold for 3-sec in 3 positions on the lower (1/3 depth, 2/3 depth, full depth) then accelerate fast up to standing 8x Strict press X5 (Rest 60-90 sec between) […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Pushpress Then: 5x Split Squats (per leg) 150m Ski/Row X4 (Rest 60 sec between) Then: 8x Pullups 20 sec sprint on machine of choice X4 Then: 10x Anchored Leg Lowers 10x Atomic sit up/Or regular setup 10x Windshield/Floor Wiper 30-60 […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats Then: BB/KB Complex: 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Pushpress 6x Pushup 500m ski/Row X3 Rest: 3:00 at the end of each set Then: 40, 30, 20, 10 Calories of choice on machine. 1:1 […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL Then: 5x Step Ups (Per side, add in a knee drive at the top) 6x Burpees X5 (Rest 60 sec or so between) Then: 10x Headcutter 60m Farmers carry 30m Rock carry X5 Then: 40, 30, 20, 10 Calories of choice on […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 6 Deep Goblet Squat Then: 5x Back Squat 8x KB Swing x 5 rest as needed Then: 5x Dip 30 sec ring support x 5 rest as needed Then […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 30m Tactical Lunge x 2 Then: Work up to heavy SLSLDL BB or KB Then 3x SLSLDL 8x Pull Over 10x Leg Lower x 5 rounds rest as needed Then: 30 […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 5 SOTS press 30m OH walking lunge – forward and backward then switch arms. Then: Work up to heavy TGU Then: 2x TGU 6x Body Row x 6 rounds […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 x 6 goblet squats deep, hold and stretch Then: 5x Weighted Split Squat per leg, KBs or DBs in Front Rack 8x KTE x 5 rounds rest as needed then […]