10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Frog Hops 2 x 30m Tactical Lunge Then – 5x Head Cutters (medium heavy weight) 10x Split Jumps x 5 rounds, rest 30-60sec between rounds Then – 12x Seated Med […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Push Press 2 x 30sec hard / 30sec easy @ machine of choice (or jump rope or frog hops) — open up lungs Then – 8x Ball Slams 200m ski […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Tactical Lunge 2 x 5 Halos each direction (KB or Plate) Then – Break into teams if class is big (Team 1) 10x Whip Smash 15m Sled Push heavy + […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 8 Goblet Squat – deep, hip opening, work on posture 2 x 8 KB swings Then – 8x Cleans (can be with BB or KB) medium weight 30sec sprint @ machine […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Frog Hops 2 x 10 Push Press Then – 10x KB Swings 10x Ball Slams 30-60sec rest x 5 rounds, try to increase weight through your rounds? Then – 8x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Tactical Lunge 2 x 10 frog hops Then – 5x Split Jumps (each leg, can add weight if appropriate) 10x Med Ball Sit Toss (partner up) 30sec Mountain Climbers X […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 SLSLDL each side 2 x 10 Push Press Then – Warm up to heavy RDL – can use BB/KB/or Landmine Then – 5x RDL 15m Heavy Sled Push X 5 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 3 x 8 Goblet Squats 3 x 5 Reverse Flies Then – Warm up to Med-Heavy Back squat Then – 5x Back Squat 8x Push Ups X 5 rounds, rest as needed Then […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 SOTS press with PVC 2 x 8 Goblet Squats Then – Warm up to ~heavy back squat – can add chains for extra stability challenge Then – 5x Back Squats […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 30m Single Arm OH Walking lunge – forward/backward with one arm up, then switch Then 5x per side Landmine Lunge with OH Press at top of each movement 8x Bent Over Rows 30-60sec […]