Strength 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical Lunge x 2 Then: Work up to heavy SLSLDL BB or KB Then 5 x 3 SLSLDL In between sets, complete 5x Ring Dip Then: 10x Windshield Wiper or Floor Wiper […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 3 SLSLDL per side 2 x 10 KB Swing Then: Work up to a heavy Dead Lift Then: 5 x 5 Deadlift – touch and go Between sets, complete 5x […]
Strength 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m Tactical lunge x 2 Then: Warm up to heavy SLSLDL @ BB or KB Then: 6 x 3 SLSLDL 10x Anchored Leg Lower between sets. Then: 5x Bent Over Row 10x Push […]
Strength 10:00 AD/jump rope/row 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall squats 2 x 10 Squats 2 x 5 OHS+SOTS combo 3 x 3 (per leg) Single Leg OTB Squats Then: Work up to heavy SLSLDL 4/leg @ 3/leg @ 2/leg @ 2/leg @ ??? Then: 5 x […]
Strength Warm up jog 10:00 wall squat 3 x 5 goblet squat 3 x 6 shoulder openers 2 x 10 SOTS 3 x 5 OH walking lunges @ 10# 3 x 10 then Back Squat Step Up 18” 5 x 3 per leg 24#/45# Romanian DL – 5 x 3 @ 75#/95# SLSLDL @ 3 x […]
Strength + Supplemental 10:00 Row/Jog/Bike 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Walking Lunge 2 x 10 RDL Then: Warm up to heavy SLSLDL Then 6 x 3 Heavy SLSLDL Between rounds, complete 5x ring pull ups, 5x ring push ups Then: 5x RMM […]
Strength Warm up 10 minute bike ride 3 x 5 Wall squats 7 x 8 Activation Phase X Sym 5 x 3 BSSU Then: Work Up to 1 RM Single Leg Deadlift Then: 5 x 1 SLDL @ 90% 1RM rest 3:00min between sets Then: 5 x 3 Romanian Deadlift @ 70% of SLDL weight Form! […]
Strength10:00 C2/AD/Run3 x 5 Wall Squats3 x 10 Box SquatsSquat depth/hip opening work5 x 5 Single Leg OTB @18″ box 4 x 20m Weighted Lunge (10m forward, 10m backward)Then:Warm up to heavy Back Squat Step Up @ 18-20″ Box6 x 3 per leg @ 65-85#? (3RM)Rest 2:00 between setsThen:1:00 push ups on rings (how many?)rest 2:001:00 […]
Strength Warm up 10min jog Wall Squats 5 x 5 Goblet Squats 3 x 8 Cuban Press 3 x 5 Shoulder Openers 3 x 8Then: Warm up to heavy front squat Then 6 x 2 @ 80%1RM, rest 2 – 3 min between sets Followed by single leg work: 5 x 5 SLSLDL @ 1/2 […]
Strength + Supplemental Warm up 10:00 cardio Wall Squats 5 x 5 Goblet Squats 2 x 8 4 x 10m OH Walking Lunge 10# DB Then: Work Up to Heavy Single Leg DL 5 per leg @ 3@ 2@ 1@ – you know the drill Then 5 x 1 @ 90% Then: 5 x 5 […]