10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 2 x 8 Good Morning with PVC or strap behind shoulders – engage shoulder blades Then: 5x RDL (can use BB or KBs/DBs) 5x Pull Ups 5x Push Ups (rings or BOSU […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 per side Single Leg “OTB” Squat unweighted Then: 10x Weighted Walking lunge (so 5 steps per leg), farmers carry good posture and strict form! 8x Body Rows 30sec per side Side Plank Hold (hands or […]
10:00 Warm Up ski/row/bike Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 2 x 30m Tactical Lunge Then: Back squat – warm up to 5 rep weight – don’t go too heavy; see below.. Then: 5 x 5 Back Squats with 4-position holds: hold for […]
10:00 warm up ski/row/bike Work on mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 per side SLSLDL with single KB Then: Work up to a heavy DL heavy for 3 reps – BB, KB, or Hex Bar Then: 6 x 3 Deadlift (touch and […]
10:00 warm up ski/row/bike Work on mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU Then 6 x 2 TGU per side Between each set, do 15m Bear Crawl ** […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 5 DB PP (light, warm up shoulders) 3 x 5 Reverse Fly (light DBs again shoulder warm up) Then: 5x RMM (medium heavy weight, will likely be limited by push press) + 2:00 […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 5 Reverse Flies with lightweight DBs Then: 8x Push Up + 5x Pull-up 60sec hard at machine of choice (or 60sec jump rope) Rest 30-60sec between rounds 5 rounds Then: 15 minutes of: […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2x 30sec/30sec DB PP / OH Hold 2x 30sec/30sec Squat / Squat Hold – no weight then: 10x Pull Up + 20x Head Cutter + 30x Box jump (or squat jump/ frog hop whichever is […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Goblet squat 3 x 5 Squat jumps Then: 10x KB Swing 2:00 minute Row/Ski or Airdyne, go hard – set a goal from pace maintain pace for all rounds. 1:00 minute Rest […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 goblet squats Then: 8x Back Squat keep this on the light side, focus on quality form and ROM. 8x Burpee x 5 rounds, rest 30-60sec between each round Then: 10x Single Arm […]