10:00 warm up + work on mobility 2×8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats Then: 6 way BB Complex or DB/KB if better for the athlete 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Back Squat […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Goblet Squat Then: Warm up to heavy Front squat (can be goblet of front rack depending on what is most appropriate for athlete) Then: (Team One) 5x Front Squat + 15m HEAVY Sled […]
10:00 warm up + Mobility 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 5 Squat Jump Chest opening on Foam roller or bench Then: KB Swing + Floor Press (or) Bench Press Ladder The swing should be as heavy as the athlete can stabilize and chest […]
10:00 warm up + Mobility 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 10 Good Morning Then: KB or BB Clean – Push Press Ladder 10 – 1 Same weight so Clean will be light, focus should be on form always but also speed on clean […]
10:00 warm up + Mobility 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 10 Good Morning 3 x 5 Squat Jump Then: can do single leg weighted step up with a speed component if jump not ok for athlete. 5x Box Jump 20” box 5x Box Jump […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL (per side) 2×5 KB stretch and press (Per side) Then: 5x Split Squats 3x RMM X5 rounds (Rest 60-90 seconds in between) Then: 30m Rock Carry 60m Farmers Carry 10x (Total) Landmine […]
Strength 10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 30m OH walking lunge (Forward/backwards, then switch) 2×5 Pushups Then: 2x TGU 6x Body Row X6 rounds(Rest 60-90 seconds between) Then: 10x Decksquat 10x KB Swing X 4 rounds Then: Cool down/Stretch
Strength 10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squats Then: 5x Back Squats 6x Dips (Rings/Bar) X5 rounds (Rest 60 seconds between) Then: 8x Burpee 5x KTE or 10x Feet to hands 15m Sled Pull X5 […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge Then: 5x Step Ups 8x Body Row X5 rounds (Rest 30-60 seconds between) Then: 6x Bosu/Bench or Floor Press 10x Side plank hip lifts (Per side) 10x Anchored Leg Lowers X5 […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 KB Stretch and Press Then: 5x Deadlift 5x Strict Press single leg single arm X5 rounds (rest 60 seconds between) Then: 8x Pullovers 30-60 sec Ring Support 10x Kayaker X5 […]