PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good Mornings 2 x (30sec air squat + 30sec squat hold) Then: 10x KB Swing 2min Weighted Step Ups (hold weight at sides or front rack) 60sec OH Plate Hold […]
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 6 goblet squats Then: 8x Back Squat keep this on the light side, focus on quality form and ROM. 8x Burpee x 5 rounds, rest 30-60sec between each round Then: 10x Single Arm […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 15 Air Squats 2 x 30m Tactical Lunge Then: 10x Goblet Squat (moderately heavy) 30sec sprint @ski/bike/row x 3, rest 30-60sec between rounds Then: 10x Split Jumps (or step ups) per […]
PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Tactical Lunge Then: 5x Front Raise 5x Lateral Raise 5x Reverse Fly 3 Rounds (keep it somewhat light; for extra shoulder/rotator cuff stabilization) Then: 15 – 1 Ladder Goblet Squats between each […]
POWER 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 5 squat jumps 2 x 30m Tactical Lunge Then: 5x (per leg) Weighted Step Ups 5x Box jumps 60 sec rest 5 rounds Then: 10x each direction Bulgarian Bag Swings (or Plate Halos) […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good morning Then: Work up to heavy SLSLDL BB or KB Then: 3x SLSLDL per leg 10x Halo each direction rest 60 secs x 5 Then: 30 secs sit up […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2x 30 M Tactical lunge, watch posture!! Then: Warm up to heavy Split Squat (weight at Front Rack), find weight for OH press Then: 3x Heavy Split Squat per leg (Front Rack) + […]
Power Strength 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 30m Tactical Lunge 2 x 5 SOTS with PVC Then: 10 x Pull Ups 20 x Leg Lowers/Lifts 30 x Split Jumps (per leg) 40 x Push Ups […]
POWER 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m Tactical Lunge 2 x 10 Push Press Then: 5 x Head Cutters (heavy, fast) 10x Broad Jump (or 20x Frog hop) then 60sec rest x 5 Rounds Then: 5x Pull […]
POWER 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 30/30 sec DB Push Press/OH Hold 2 x 30/30sec squat/squat hold Then: Warm up to heavy-ish BB Jerk or Push Press Then: 5 x 5 BB Jerk (or Push […]