10:00 Warm Up machine of choice or jump rope Mobility/Stability work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Maxercist row 2 x 5 Push Ups THEN: 5x DeadLift 5x Chest Press/Bench Press X 5 rounds, rest 1min btw rounds THEN: 8x Body Rows 15m […]
10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 5 Split Squat 2 x 5 Push Press THEN: 3x TGU 5x Pull Over x 5 rounds rest as needed THEN: 10-1/1-10 Ladder of Headcutters/Push Ups THEN: […]
10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m Single Arm OH Walking Lunge (forward+backward) Warm up to weights for DL and Push Press… Then – 10x Dead Lift (medium heavy) 5x Heavy Push Press 2min Step Ups (can be weighted […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 Push ups 2×10 Squat Jumps Then: 5x Heavy Goblet Squats (or KBs in Front Rack position) 8x Burpees X 5 Rounds, rest about 1 minute between rounds Then: 10—1 ladder of: Anchored Leg Lowers Pull overs (10/10, 9/9/ […]
10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 3×6 Goblet Squat 3×30/30 hard/easy on Machine of choice Then: 5x per leg – Reverse Lunge to Step Ups w/knee drive – can be weighted 150m Sprint on machine of choice X 5 Rounds, rest 1-2 […]
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 […]