Strength #17 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 SLSLDL Then: 5x Deadlifts 30m Farmers Carry X5 Rounds, Rest 1-2 minutes between Rounds Then: 10x Windshield Wipers (can be weighted with DBs or […]
Strength #16 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single arm OH walking lunge (Forward, backwards then switch) Then: 3x TGU (Per side) 5x Push up X6 Rounds, Rest 1-2 minutes between rounds Then: 10x […]
Strength #15 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 good morning Then: 5x RDL 10x Plate Halo or Bulgarian Bag Swing (per direction) X5 Rounds, Rest 1 minute between rounds Then: 10—1 of: […]
Strength #14 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m tactical Lunge Then: 5x BSSU (per side) 8x Body Rows X5 Rounds, Rest 1 minute or so between rounds Then: 10x (total) Landmine Squat to OH […]
Strength #13 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats 3 x 5 Push ups Then: 5x Front Squat (Barbell, KB’s in front rack position) 5x Dips (Bars/Rings/Bench) X5 Rounds, Rest 1 […]
Strength #12 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 maxercist row Then: 5x Split Squat per leg hold weight at chest, front rack or single DB 5x RMM X5 Rounds, rest 1-2 minutes […]
Strength #11 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep hip opening goblet Squat Then: 5x (Heavy) Backsquat 5x Bent over row (Modify to bench, single arm if needed) X5 Rounds, Rest 1-2 […]
Strength #10 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m single arm OH walking lunge (Forward, back- switch) Then: 5x Step Ups (Per side) 5x Push Press X5 Rounds, rest as needed Then: 60sec […]
Strength #9 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 6 Deep Goblet Squat with hip opening Then: 6x Head cutter 5x Pull ups X5 Rounds, rest as necessary Then: 8x Burpee 10x Weighted Sit […]
Strength #8 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Tactical Lunge 2 x 5 Bent Over Row/or Cross Sym Row Then: 5x SLSLDL (Stand on bosu or balance pad for challenge) 30-60 sec OH plate […]