Power 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2x30m Tactical Lunge 2×10 KB Swings Then: Warm up to KB Cleans and Step Ups – should be same weight for both movements Then: 5x KB Cleans 5x Front Rack Step Ups (same […]
May 13th STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility and stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m OH Walking Lunge Then: Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry Then: 5x per leg Weighted Step ups 8x […]
STRENGTH 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: Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack Then: 5x Step Ups […]
PE/SE 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 per side KB Press and Stretch Then: 60sec Step Ups – with or without weight (weight can be at FR or FC) 200m sprint @ […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility – hip 3 × 5 wall squats 30m OH walking lunge Then: Warm up to weight for Step Up (can hold weight at chest or at sides) 5x Step Up 5x Pull Over x 5 rounds, rest as […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m tactical lunge Then: Work up in weight to heavy step up, focus on a pause before stepping much like the BSSU Then: 3x Step up per leg 5x Deck Squat x 6 […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 Ass to Bench Single leg squat 2 x 10 Good Morning Then: work up to heavyish step up Then: 5x Step up per leg 10x GHD Sit Up, or weighted […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 30m tactical lunge 2 x 5 squat jumps Then: 6:00 30sec work /30sec rest step ups weighted – don’t put weight down 2:00 total rest 6:00 30sec work /30sec rest head cutters – […]
PE/SE 10:00 warm up ski/row 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 8 goblet squats 2 x 30m tactical lunge Then: find weight for step ups (weight at FR) Then: 5 per side weighted step ups – hold weight at FR 30m […]
STRENGTH 10:00 Warm up 2 x 8 Shoulder Openers 2 x 5 Cuban Press Mobility Work 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 5 Push Ups Then: Find weight for step ups (heavy-ish) Then: 3 per side Steps Ups, slow and strict, really focusing on form 5x Body Rows (can […]