10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge – focus on posture! 2 x 5 Squat Jumps Then: Warm up to Weight for Split Squats (Farmer’s Carry or Front Rack hold) and Box Jump height Then: 5x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Single arm OH walking lunge (forward/backward each side) Then: Warm up to heavy Split Squat (can hold weight at sides or at chest) Then: 5x each side Heavy Split Squat 5x each side […]
10:00 warm up + mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge Then: Find weight for heavy split squat, farmers carry or front rack position athletes choice Then: 3x Split Squat each side 5x Strict Press single arm single leg (5 per […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Goblet Squat 30m Tactical Lunge Then: 5x Split Squat per leg hold Kbs or DBs at Front Rack position 8x Headcutter 5 Rounds, rest 60-90sec between rounds Then: 6x Pull […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2x30m Tactical Lunge Then: Warm up to Heavy Split Squat – hold weight at chest Then: 3x Split Squat per Leg 5x Strict OH Press 5 Rounds, rest 60sec between rounds Then: […]
10:00 Warm up Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squats 30m Tactical Lunge 2 x 5 Squat Jumps Then: Warm up to split squat (heavy-ish) and box jump height Then: 3x Split Squat per side 8x Box Jumps 60sec Rest x 6 rounds Then: […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 30m OH Walking Lunge Then: Warm up to heavy Split Squat Then: 3x Heavy Split Squat per side 5x Body Row Rest […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps 30m Tactical Lunge Then: Split Squats – warm up, find weight (Front Rack or Farmer’s Carry) heavy-ish Then: 5x Split Squats per side […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge – focus on posture! 2 x 5 Squat Jumps Then: Warm up to Weight for Split Squats (Farmer’s Carry or Front Rack hold) and Box Jump height Then: […]
Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps 30m Tactical Lunge Then: Split Squats – warm up, find weight (Front Rack or Farmer’s Carry) heavy-ish Then: 5x Split Squats per side […]