10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Push Ups 2 x 5 Squat Jumps Then: 8x RMM + 10x Split Jump (5 per leg) + 1 minute rest 6x RMM + 20x Split jump + 1 minute rest […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 3 x 5 Squat Jumps Then: Warm up to Back Squat not heavy Then: 5 x 5 Isometric-Dynamic Back Squats How this […]
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 30m Single Arm OH Walking Lunge (forward/backward one arm then switch) then: 5x Clean (BB or KB) 8x Push Press x 5 rounds, rest 30-60sec between rounds […]
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 3 x 8 Goblet Squats 2 x 6 push ups Then: 10x Head Cutter 6x Burpee 30sec Mountain Climbers 4 Rounds, rest 60sec between each round Then: 8x Body Row 5x Floor […]
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 KB Swings Then: Warm up to BB or KB Clean Then: 5x Clean (BB or KB) 150m sprint ski/row (go hard!!) 60sec rest x 5 Then: 10x Deck Squat […]
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 3 x 6 Goblet Squat 2 x 5 Squat Jumps Then: 8x Box Jump 8x KTE 60sec rest x 4-5 rounds Then: 20 sec sprint on machine of choice 60 sec mtn […]
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 Good Morning 3 x 5 Push Ups Then: Warm up to heavy-ish Chest Press or Bench Press Then: 5x Chest Press 10x KB Swing Rest 60 seconds x 5 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 maxercist row Then: Warm up to heavy-ish weight for RDLs Then: 5x RDL (heavy-ish) 5x Dips (at rings, bars, or bench) x 5, rest 60-90sec between rounds Then: 60sec Weighted Step […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 Good Mornings 2 x 5 each side, Single leg ass to bench squats Then: Work up to heavy SLSLDL – with BB or KB Then: 3x per side heavy SLSLDL 5x […]
10:00 warm up + mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge Then: Find weight for heavy split squat, farmers carry or front rack position athletes choice Then: 3x Split Squat each side 5x Strict Press single arm single leg (5 per […]