10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m OH walking Lunge 2×5 KB Up OH Press Then: 10x Split Jumps (5x per leg) 10x Ball Slams X4 (Rest 30-60 sec between) Then: 10-1 Body row ladder (10x Core of choice in between. KTE, Feet to hands, Leg lowers, Hip lifts, etc) […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 30m OH walking lunge, forward and backward Then: 5x Strict press 10x Split Jump x 5 rounds rest as needed Then: 15m Bear Crawl + Push up ladder 10 – 1 […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU, if athlete understands TGU have them do from a stand. Clean and Press […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 8 goblet squats Then: Work up to a heavyish back squat 5x Back Squat + 6x Ring or regular Dip x 5 rounds rest as needed Then: 5x Bent […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3×5 wall squats 3 x 3 Maxercist row 2 x 10 Good Morning Then: 10x DL -reasonable weight 10x Split Jump – total 60m Farmers Carry – heavy x 4 Then: 5x Floor Press 10x Floor Wiper 5 each direction. x 4 […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 Maxercist row 2 x 10 KB Swing Then: Work up to heavy BB Clean, if not yet ready for BB clean athlete can do a heavy KB clean or Head Cutter snap (just the […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Work on any additional mobility/stability 2 x 10 frog hops 2 x 5 Split Squats (each side) Then – 30x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside) 20x Split Jumps (total) + […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 5 Squat Jumps Then: 10x KB Swings 10x Split Jump (can be weighted) 30 sec Landmine Russian Twist 5 Rounds, rest as needed to maintain form Then: […]
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 Split Jumps […]
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 30m Single Arm OH Walking Lunge (forward/backward then switch) Then – 10x Goblet Squats + 10x Plate halos each direction + 200m ski/row sprint 10x Split Jumps (each side) + 30sec OH […]