10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 Goblet Squats 2 x 8 Push Press Then – 10x Back Squats (Medium heavy) + 10x Burpees + 60sec Kayakers X 3-4 rounds, minimal rest […]
10minutes easy cardio warm up Any additional mobility / stability on own 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30sec jump rope (or frog hops) / 30sec rest (or squat hold for extra challenge) 2 x 30sec push press / 30sec OH hold (light DBs) […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 30m tactical lunge Then: 15m Weighted walking lunge 10x KB Swings x5 rounds, rest as necessary Then: 10x Landmine russian twist, can be 10 total or 10 per side athletes choice 8x Dips- rings, bar, bench 60 second […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 Push Press 2×6 Goblet Squat Then: 8x Headcutters 15m bear crawl X5 rounds rest as needed. Then: 8x Deck squats 30m Farmer’s Carry 30sec OH plate Hold X3 rounds minimal rest Then: 4x250m 1:1 work rest machine […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×5 KB Oh press, stretch 2×8 Goblet squats Then: BB/KB Complex: 6x Deadlift 6x Bent over row 6x Hang clean 6x Front squat 6x Push press 6x Push up X3, increase load each round Rest 1-2 mins between […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30/30 push press / oh hold 2x 30/30 air squat / squat hold Any additional mobility/stability work Then – 8x Split Squats per side (weight at chest) + 10x Push Ups + 60sec […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Good Mornings 2 x 30/30 air squat / squat hold 2 x 30/30 push press/oh hold Any additional mobility/stability work Then – “On the Minute” 10x Dead Lift (Medium weight not too […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m Single Arm OH Walking lunge (forward + backward, then switch arms) Any additional mobility/stability work Then – 5x Head Cutters (heavy) 5x per side Step Ups – hold weight at chest or at sides […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge Any additional mobility/stability work Then – 5x Split Squats (per leg) 8x Burpees X 5 rounds, rest 60-90sec between rounds Then – 12x Single Arm Weighted Sit Ups (switch arms […]
10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 10 Frog Hops Any additional mobility/stability work Then – 15m Sled Push (heavy + fast) 5x Box Jumps X 5 rounds, rest 1-2minutes between Then – 10 to […]