10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 KB up half kneeling OH press 2×10 Frog Hops Then: 5x Pushpress 20x Whip Smash or 10x KB swing – if larger class X5 Rounds, rest as needed Then: 10-1/1-10 ladder of Goblet Squats GHD or weighted Sit […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Strict OH Press KB up half kneeling Then: On the minute of: 10x Deadlift 10x Pushpress 10x Ball Slams 10x GHD Situp/Weighted Setup X5 (Complete each exercise within a minute. Whatever you have left of the minute is rest […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Goblet Squat 30m Tactical Lunge Then: warm up for Deadlift weight reasonable for 5 reps 5x Deadlift 8x Push up 5 […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 30m Tactical Lunge 2 x 10 Push Press (light, warm up weight) Then – 10x Ball Slam 15m Sled Push (heavy and fast) 60sec rest X 5 Then – 10x […]