Strength #14 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Frog Hops Then: 30m (Heavy) Sled Push 10x Deck Squats X5 Rounds, rest 1 minute in between rounds Then: 8x Flying burpee 10x Anchored Leg Lowers 60 sec superhero hold (hold weights in hands […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Goblet Squats 2×5 KB OH press and stretch (Can do half kneeling if more comfortable) Then: 5x Back squat (Pause at 3 points on the lower. Power up. Can use chains if appropriate) 5x Single KB […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Hip Opening Goblet Squats Then: 5x (Heavy) Goblet Squat (Add bosu ball for challenge) 10x Whip smash (or KB Swing if more appropriate) X5 Rounds, Rest 1 minute between rounds Then: 10x Bent […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning 2×5 Single arm KB OH Press and Stretch Then: 5x (Heavy-ish) RDL 10x Pushpress X5 Rounds, Rest 1-2 Minutes per rounds Then: 10x Split Jumps 5x Pullups 8x Ball Slams X4 Rounds, rest as […]
10:00 warmup 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking Lunge (Forward/back-switch) Then: 3x TGU (Per side) 5x Bent Over Row X6 Rounds, rest 1-2 minutes between rounds Then: 8x Floor Press 10x Windshield Wiper or Floor Wiper 10x (Total) Bird dog on back with […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×5 SLSLDL (Per side) Then: 5x Split Squats (Per side) 8x Reverse Fly X5 Rounds, rest 1-2 minutes between rounds Then: 10x Frog Hops 12x Landmine Russian Twist (Total) 10x Weighted Sit-up or GHD X5 Rounds, rest […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Goblet Squat 3×5 Pushups Then: 5x Front Squat (BB or Front Rack KB’s) 5x Dips (Bars/rings) X5 Rounds, rest 1-2 Minutes between rounds Then: 8x Body Row 60m Farmers Carry 30m Rock Carry X5 Rounds, Rest […]
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. Can use KB or BB) 5x Strict Press (Add standing on a bosu ball for challenge) X5 Rounds, rest 1-2 minutes between rounds Then: 10x Anchored Leg Lowers 5x […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good morning Then: 5x Step up (Per side) with high knee drive 10x Chest Press 10x GHD or Weighted Sit up 10x Body row X4 Rounds (Minimal Rest) Then: 10—1 Ladder: Ball Slam/Strict press (10/1, 9/2, 8/3, etc) Then: 8x 30/30 Hard/Easy machine of […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m OH walking lunge (Forward/back- switch) Then: 2x TGU (Per side) 30 sec ring support 60 sec sprint on machine of choice X5 Rounds (Minimal rest) Then: 10x Frog hops 8x Burpee 30 sec per side side plank hip lifts (Both sides) X4 Rounds (Minimal […]