10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 5 per side Single leg squat to bench 2 x 5 per side half-kneeling KB up press Then – Warm up to heavy Front Squat Then – 3x Front squats (heavy) 60sec […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single Arm OH Walking lunge (forward + backward, then switch arms) Then – Find weight/warm up to heavy-ish TGU Then – 2x per side TGU 5x Push Ups (on rings or BOSU for […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Goblet Squats – deep, hip opening + postural focus 3 x 5 per side Maxercist Row Then – Warm up to heavy-ish RDL (Can use BB or KB) Then – 5x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single Arm OH Walking lunge – forward/backward then switch arms Then – Warm up to heavy-ish Front Squat Then – 5x Front Squats (heavy) 5x Push Ups (on rings or BOSU for extra […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 per side Single leg squat to bench 3 x 5 Push Ups (inclined / knees / toes) Then – 10x (total steps) Weighted Walking Lunge (fairly heavy) 5x Push Press (also […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 10 frog hops 3 x 8 reverse flies Then – 10x Split Jumps (total) – can be weighted 10x Whip Smash 5x Push Press X 5 rounds, rest as needed to maintain […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×5 Squat Jumps Then: 10x Split Jumps can be 10 total or 10 per leg athletes choice 10x Headcutter X5 (Rest 60-90 sec between) Then: 5x RMM 10x Atomic Sit up or Weighted Sit up 10x (Per side) Windshield Wipers X4 […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 OH Press and Stretch 2×10 Good Morning Then: 6x Push Press 60 sec FLR X4 (Rest 60 sec or so between) Then: 10—1 Pullover/Leg Lower Ladder (10/1, 9/2, 8/3, etc) Then: 8×20 sec hard/10 sec easy machine of choice
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 […]