10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Frog Hops Any additional mobility/stability work Then – Warm up to heavy Push Press and Box Jumps Then – 5x Push Press 5x Box Jumps X 5 rounds, rest ~90seconds between Then […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning Then: 5x RDL 60 sec Mountain climber (Sliders, regular, FST) X5 Rounds, Rest 1-2 minutes between rounds Then: 10x Headcutter 5x (per side) half kneeling KB Up OH press 8x KTE or 10x Anchored […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Goblet squat 2×10 Pushpress Then: 5x (Heavy) Goblet Squat. (Add bosu ball for challenge) 3x Pullup X5 Rounds Then: 8x Pushpress 10x Bent over row 10x Clanks (Per side. Add plate on hip for challenge) X5 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Deep hip opening Goblet Squats Then: 5x (Heavy-ish) Backsquat 8x Pushups (Rings, bosu, knees, toes) X5 Rounds, rest 1-2 minutes between rounds Then: 15m (Heavy) Sled Push 15m Sled pull (use Kb if sled is too […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 SLSLDL 2×5 KB OH press half kneeling Then: 5x Split Jump (Per side, can be Weighted) 60 sec plank/FLR 150m ski/row X4 Rounds (Minimal Rest) Then: (Split into teams is class is too big, or sub whipsmash/burpee combo for sled pull/push) 10x Goblet Squats […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 5 Squat Jumps Then – 5x Heavy Goblet Squat 10x (per side) Split Jump X 5 rounds, rest 60-90sec between rounds Then – 8 to 1 Ladder Body […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 3 x 6 goblet squat Then: Work up to heavy(ish) Clean – can be with BB or KBs Then: 5x Cleans (heavy if appropriate) 5x Step Ups each leg – […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Goblet Squat Can break group up into teams is class is big… Then – (Team One) Warm up to heavy Front squat (can be BB, or goblet or front rack with […]
10:00 warm up easy cardio 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) Then – Warm up to heavy Split Squat (hold at chest or at sides) and Bent over Row Then – 3x Split Squat […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 per side Half Kneeling KB up press Then – Warm up to heavy Dead Lift Then – 5x Dead Lift 10x Plate Halos each […]