10:00 warm up + mobility 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 8 good morning 2 x 5 squat jump Then: 10x Heavy KB Swing 10x Landmine Squat and Press – single arm, alternating; 5 per side. 5 rounds Then: 30 sec sprint /1:00 rest […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Reverse Flies Then – warm up to heavy SLSLDL (can use KB or BB) Then – 5x per side SLSLDL 8x Dips (rings/bars/bench) x […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 per side SLSLDL Then – 15m Heavy Weighted Walking Lunge – can hold at sides or at chest 6x heavy Pull Overs x 6 rounds, rest 60-90sec between sets […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squats 2×10 Windshield Wipers Then: 5x Isometric Backsquat with Chains (Pause at 3 points on eccentric: 1/4th, 1/2, Full depth. Accelerate up) 10x Plate Halo (Per side. Stand on bosu ball or knee on stability ball for challenge) […]
10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30sec squat / 30sec squat hold (no weight) 2 x 30sec push press / 30sec OH hold (light warm up weight) Any additional mobility/stability work on own Then – 25x Body Row 50x Goblet […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 30/30sec machine of choice to open up the lungs a bit Then: 10x Ball Slam + 5x Pull Up x 5-6 rounds depending on group, minimal rest Then: 10x KB Swing + 5x […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: 10 to 1 Ladder (descending) of each Burpees + Box Jumps (10+10, 9+9, 8+8, etc) Then: 5x Pull Overs (heavy) 5x each side Floor […]