10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×5 SLSLDL (Per side) 2×10 Frog Hops Then: 30m Weighted sled push – heavy and fast 5x Pull Up X5 Rounds, rest 60-90sec between rounds Then: 15m Bear Crawl 8x Dips 10x (each side) Lateral Hops – on floor […]
POWER WO #17 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m Tactical Lunge 2 x 10 Good Mornings Then: Find weight for Sled Push and KB swings Then: 6x KB Swings + 15m Sled Push – heavy and fast Rest 30-60sec x […]
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 2x30m Tactical Lunge 2 x 8 Good morning Then: 5x Deadlift 15m Sled Push Heavy 30x mtn climber x 5 Then: 6x Heavy Goblet Squats 8x Ball Slam 5 Rounds, […]
Strength #1 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 6 goblet squats 2 x 8 good morning Then: 5x Deadlift (Hexbar, KB, Barbell) 5x Strict press, single arm single leg, can also stand on […]
PE/SE #9 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 – 15x Whip Smash 30m Sled Push (heavy-ish) 60sec OH Plate Hold X 5 rounds, […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 30m Tactical Walking Lunge Then: 5x Box Jump 15 Sled Push X5 Rounds, rest about 1 minute in between rounds Then: 10x (total) Lateral Skaters jump -can be 10 per side or total athletes choice. 30 sec Ring Support 100m Sprint on […]
Strength 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 30m tactical lunge 2 x 30sec db push press / 30sec oh hold (light DBs) Then – warm up to Back Squat Then – 5x Back Squat (fairly […]
Strength #12 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 3 x 8 Goblet Squats (deep, hip opening) 3 x 5 per side Single leg squat to bench Then – 30m Sled Push (heavy) 6x Body Rows @ rings […]
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 – 30m Sled Push (Heavy + Fast) 15x Whip Smash X 4 rounds, rest 60-90sec between Then – 8x Pull […]
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 […]