10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 5 Squat Jump 2 x 10 KB Swings Then 5x Ball Slam (heavy ish) + 10x Split Jumps (total reps; can be weighted) 10 rounds for time time? rest 5:00 Then Ab […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 30m single arm OH walking lunges (forward/backward with one arm, then switch) Then: Warm up to heavy Turkish Get Up (TGU) Then: 6 x 2 per side TGU Rest about 1- 2 minutes between […]
PE/SE 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 30m Tactical lunge Then: (can rotate through machines if you want) 10 calories ski/bike/row 10x Body Rows 20 calories ski/bike/row 20x KB Swings 30 calories ski/bike/row 30x Push Ups […]
Power Endurance 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m OH Walking Lunge (forward/backward each side) Then: 5x Head Cutters 8c Burpee 60sec ski/row 60sec rest 4 rounds Then: 5x Box Jumps 60sec Mountain Climbers 30 sec ring support […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 Good Mornings Then: Warm up to Heavy SLSLDL Then: 6 x 2 SLSLDL per side Rest 2 minutes between rounds, During rest, complete 5x Pull Ups Then: 10-1/1-10 Ladder […]
10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 Good Mornings 30m OH Walking Lunge – (15m forward and backward with each arm) Then: Warm up to Heavy Dead Lift Then: 6 x 3 Dead Lift Rest 1-2 […]
Warm up: 10 min 2 x 8 shoulder openers 2 x 5 cuban press mobility work 3 x 5 wall squat 3 x 6 goblet squat Then: Ball Slam Ladder/Wall Ball/Burpees 15 reps of each three rounds Then: 10x Goblet Squat + 30m-60m-90m-120m Shuttle Run (carrying two KB/DB in hands farmers carry position in street) […]
Warm up :10min 2 x 10 Shoulder Openers 2 x 5 Cuban Press Mobility work 3 x 5 Wall Squat 2 x 10 Goblet Squat 2 x 5 SOTS press 30m OH Walking Lunge Then: Workup to Heavy TGU with Barbell 2 x 5 @ 50% each side 2 x 4 @60% 2 x 3 […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 2 x 5 SOTS Press 30m Tactical Lunge Then: Find weight for heavy step up, farmers carry or front rack athlete’s choice; also find weight/warm up to oh press 5x Step Up per […]
Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 Good Morning 2 x 5 Split Squat per leg no weight Then: Work up to heavy RDL – Romanian Deadlift 6 x 3 RDL – rest 1-2min between sets. Then: […]