10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 Squat Jumps
2×5 Tuck Jumps
Then:
5x Box Jumps
6x Pullups
X5 (Rest as needed)
Then:
8x Burpee
10x Anchored Leg Lowers
12x Med ball sit toss
X4
Then: 4x250m ski/Row 1:1 work/rest or 60sec hard/60 sec easy on Airdyne
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 machine. 1:1 work/Rest
10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 Squat Jumps
2×5 Tuck Jumps
Then:
5x Box Jumps
5x RMM
X5 (Rest 60 sec between )
Then:
5x GHD sit up or weighted sit up.
8x Pullover
10x Windshield Wiper (total)
X4 rounds
Then:
8×20 sec all out sprint/10 sec rest machine of choice
10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m OH walking Lunge
2×5 KB Up OH Press
Then:
10x Split Jumps (5x per leg)
10x Ball Slams
X4 (Rest 30-60 sec between)
Then:
10-1 Body row ladder
(10x Core of choice in between. KTE, Feet to hands, Leg lowers, Hip lifts, etc)
Then:
5x 30 sec sprint/1:00 Rest, machine of choice
10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
Then:
5x KB Swing
5x Pushpress
X5 (Rest 30-60 sec between rounds)
Then:
10x Deck Squat
10x per side plank hip lift (Per side)
30 sec ring support
X4 rounds
Then:
4x250m ski/row 1:1 work/rest machine of choice
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 10 good morning
3 x 3 maxercist row
Then:
Work up to heavy RDL
Then:
3x RDL
8x Box Jump
x 5 rounds rest as necessary
Then:
10 – 1 Pull Up Ladder, core work of choice between:
e.g. 10 reps of something – GHD sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST.
Then:
The Hateful 8, 8x 30/30 work hard, work slightly less hard.
Cool Down
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 x5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
5x Split squat
8x Box Jump
x 5 rest as needed
Then:
10x Russian Twist with Landmine
15m heavy sled push
30 sec whip smash
x 5
Then
1000m effort, for time, machine of choice or 50 cal airdyne
Cool Down
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 8 good morning
3 x 3 maxercist row
Then:
3x SLSLDL
8x Chest press, bench, bosu or floor
Then:
10x Ball Slam
10x Lateral med ball throw with partner, switch sides after 10 reps or standing around the world with KB, both directions
10x Squat jump
x 4
Then:
1000m effort or 100 cal Airdyne
Cool Down
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 OH walking lunge, forward and backward
Then:
5x Strict press
10x Split Jump
x 5 rounds rest as needed
Then:
15m Bear Crawl + Push up ladder 10 – 1
Cool Down
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
Then:
find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x step up per leg
8x pull up
x 5 rest as needed
Then:
10x Landmine Squat to OH press (5 per side)
30x mtn climber
5x push up
x 5 minimal rest
Then:
40, 30, 20, 10 Calorie interval ladder on machine of choice, work rest 1 : 1
Cool Down