10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats – deep, work on hip opening and posture 3 x 5 each side single leg squat to bench Then – 30m Weighted Walking Lunge – hold weight at chest […]
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 5 Reverse Flies (light DBs or bands) Then – Warm up to ~ heavy Front Squat Then – 5x Front Squats – can do with chains on […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 Body Rows on rings 2 x 10 Push Press (DBs/KBs) Then: 10x Body Row 20x KB Head Cutters 30x Push Ups 40x Leg Lowers 50x Whip Smash (or Goblet Squats) 60x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 good morning with KB Then: 15m Sled Push (heavy) 10x Goblet Squats 10x KB Swing 5 Rounds, rest as needed Then: 10x Skaters Lunge with Landmine […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 2 x 5 tuck jumps Then: 10 to 1/1-10 alternating Ladder Ball Slams Box Jumps (10 Ball Slams/1 Box Jump, 9/2, 8/3, 7/4, 6/5, 5/6, …etc) Rest as needed […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 Good Mornings 2 x 8 Reverse Flies (with light dumbbells or cross gym bands) Then: 6x Dead Lift (KB / Hex Bar / BB; not super heavy) 8x Burpees 10x Step […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Goblet Squat 30m Tactical Lunge Then: warm up for Deadlift weight reasonable for 5 reps 5x Deadlift 8x Push up 5 […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Goblet Squats – deep work on hip opening and posture Then – Use same KB for all movements if possible – 15m Weighted Walking Lunge (hold KB at chest) […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 30m Tactical Lunge Then – 5x Front Raise 5x Lateral Raise 5x Reverse Fly X 3 (light DBs, a little extra shoulder warm up) Then – 5x RMM (medium heavy […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then – Front Squat / Box Jump Complex – 10x FS / 10x Box Jump 8x FS / 8x Box Jump 5x […]