10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×10 Good Morning (PVC behind shoulders) Then: 5x/leg SLSLDL 5x Dip X5 Rounds Then: 30s V-Sit Hold 6x Bent Over Row 8x/arm Piston Chest Press (Floor or BOSU) Then: 8x20s HARD/10s REST
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning Then: 5x/leg SLSLDL 5x Dip X5 Rounds Then: 6x RMM 30s OH Hold 8x Pullover X4 Rounds Then: 5x200m Ski/Row; 1min Rest between rounds
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2x30m Tactical Lunge Then: 5x/leg Split Squat 5x Strict Press x 5 rounds Then: 10x Anchored Leg Lower 6x Push Up 10x/side Side Plank Hip Lift x4 Rounds Then: 8x20s HARD/20s REST @ Machine
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Pushups Then: 10x Deadlifts 10x Pushpress 10x Kayaker (Per side) 10x Body Row X5 Rounds, minimal rest Then: 10—1 Ladder of: Burpee Anchored Leg lowers (10/1, 9/2, 8/3, etc)
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Pushups Then: 5x RMM 15m Bear Crawl (or 15m standing marching with med ball) X5 Rounds, rest about 1 minute between rounds Then: 10x Frog Hops 8x Pull Ups 30 sec ring support + 1 dip every 10 […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×6 Deep hip opening Goblet Squats 2×10 pushpress Then: 5x (Heavy) front squat 250m sprint on machine of choice 60 sec rest X3 Rounds, rest as needed for form Then: 5x (Heavy) Strict press 500m sprint on machine of […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Goblet Squat Then: 5x Dynamic back squat with chains (Pause at 1/4, 1/2 and 3/4 of the way down. Accelerate up) 10x Lateral hops over bosu, parralettes or lines. X5 Rounds, rest as needed Then: 60m Farmers […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip opening goblet squats 2×30/30 push press/OH hold Then: (If larger class can be Team One/Team Two then switch) 5x (per side) Squat to single arm OH press with landmine 8x Box Jump X5 Rounds, rest about […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats 2×5 Squat Jumps Then: 5x Box Jumps 10x Ball Slams X5 Rounds, rest as needed. Then: 8x Pullovers 10x Piston alternating chest press on Bosu ball 30-60 second mountain climbers (Can use FST for feet or […]
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 3 Ass to Bench Single leg squat 2 x 10 Goblet Squat Then: work up to Heavyish Front Squat Then: 5x Front Squat 10x SIt UP/Atomic Sit Up/or […]