PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2x 30/30 DB PP (push and hold) 2x 30/30 Squat (squat and hold) then: 10x Pull up+ 20x HeadCutter + 30x box jump + 40x Proper Push ups + 50x Deck Squat (Wall Ball if […]
PE/SE 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 2 x 10 good morning then: Pull-up + Deadlift @ 30 – 50% of 1RM (light – warm up weight) + Box Jump (Step up if jump not ok or push sled) 10-9-8-7-6-5-4-3-2-1 reps of […]
PE/SE 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats Then: 6 way BB Complex (can be done with Kbs or DBs which ever is more appropriate for athlete) 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up […]
PE/SE 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 4 x 30/30 machine of choice to open up the lungs a bit Then: Then: 10x Ball Slam + 5x Pull Up x 10 rounds – reduce rounds for the less fit Then: 10x Halo + 5x […]
PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking Lunge – forward backward one arm then switch sides Then: 5 to 1 (per side) TGU Ladder between “rungs”, do 15m standing sled (or KB) pull (so 6 TGU per […]
PE/SE 10:00 warm up individual work on mobility or stability or both 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps 2 x 8 Push Press light weight Then: 8x RMM @ + 4x Box Jumps 6x RMM @ […]
PE/SE 10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat squat jumps 3 x 5 tuck jumps 3x 5 Then: 10x Front Squat (or Goblet Squat) 10x Box Jumps 5x each weight heavy/light med ball sit throws (one person throws, other person […]
PE/SE 10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 8 good mornings 30m OH walking lunge (forward/backward each side) Then: 5x per side TGU + 10x Pull Ups (or Body Rows) + 500m ski/row for time 4x per side […]
PE/SE 10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 6 goblet squat 2 x 10 sit ups 2 x 10 push press Then: 10 – 1 KB Swing Ladder; increase weight as reps decrease if appropriate between each rung, […]
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 […]