10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip opening Goblet Squat 2×10 Good morning Then: 5x Split Jump (can be weighted) 5x (Heavy) Push press X5 Rounds, rest about 1 minute between rounds Then: 15m Sled pull standing 10x Pikes or Knee Tucks – […]
10:00 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×30/30 Pushpress/OH hold Then: 5x Deadlift 8x Pushpress 60 sec sprint on machine of choice X5 Rounds, Minimal rest Then: 10x Split Jumps (weighted for challenge) 8x Body Rows 150m Sprint on Machine of choice X4 […]
POWER WO #15 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge 2 x 5 Push Press Then: Find weight for heavy-ish Push Press Then: 30 sec whip smash – go hard! 12x Split Jumps (total; can add weight […]
POWER WO#6 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 5 Push Ups (**If big class, break up into two groups team 1 / team 2, then switch) Then – (team 1) 30x […]
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 20x Frog Hops + 30m Tactical Lunge Then – 10x *Split Jumps (total) + 30sec Sprint @ machine of choice 20x Split Jumps (total) + 30sec Sprint @ […]
10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2×8 Maxercist row 30m Tactical Lunge Then: 10x Split jump can be 5x side split jumps or 10 total. 20x Whip smash X5 rounds rest as necessary Then: 5x Pull ups 30 seconds V sit 8x Pull overs […]
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: 10x – 5x/side Split jumps (can be 10 per leg, athletes choice) 5x Bent Over Row X5 rounds rest as needed. Then 8x Dips, can be bench, bar or rings – athlete’s choice 15m […]
PE/SE #5 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 30m Tactical Lunge Then – 10x Split Jumps (total) + 30sec Sprint @ machine of choice 20x Split Jumps (total) + 30sec Sprint @ […]
PE/SE #3 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 30m Tactical Lunge 2 x 8 Push Press Then – 10x Pull Ups 20x Sit Ups (can be weighted) 30x Goblet Squats 40x Anchored […]
Power 10:00 warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Frog Hops Then: 5x (Per side) Split Jumps – can weight use light weight 10x (Per side) Plate halo or Bulgarian Bag Swing X5 Rounds, Rest 1-2 minutes between rounds Then: 10x Frog hops 10x Body Rows 10x […]