Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 30m Tactical Lunge Then: Find weight for heavy step up, farmers carry or front rack Then: 5x Step Up per leg 5x Strict Press single arm single leg (5 per arm) x […]
Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3×5 Wall squats 3 x5 SOTS press 3 x 6 Goblet Squat Then: Work up to heavy-ish OHS Then: 6 x 3 OHS Rest 1 – 2 min between sets Then: 5x RMM 10x Weighted Lunge (Kbs/DBs […]
Strength Endurance 10:00 Warm Up 2 × 8 Shoulder Openers 2 x 5 Cuban Press Work on mobility 3 × 5 Wall Squats 2 x 8 Goblet Squats Then: Back Squat – Teams 5x BS @____# 3x BS increase weight 2x BS increase weight All reps no rest 1:1 work:rest with partner Person one goes, […]
Strength and Power Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 Goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 3x Front Squat 60x Mtn climber rest 60 secs x […]
Strength Endurance 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 Deadlift Then: 5x Deadlift 10x GHD Sit Up 60 sec FLR x 5 […]
Strength and Power Endurance 10:00 Warm Up Ski/Row/Airdyne 2 × 8 Shoulder Openers 2 x 5 Cuban Press Extra work on mobility 3 × 5 Wall Squats 30m OH walking lunge, forward and backward one hand up, then switch Then: Work up to a heavy TGU Then: 6 x 2 TGU per side Between Sets, […]
Strength Endurance 10:00 Warm up ski/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 wall squats 30m Tactical lunge x 2 – watch posture!! Then: 10x Weighted Walking Lunge, hold DBs/KBs at sides; good posture and strict form! 20x Bulgarian Bag Swing or Halo, 10 each direction […]
Strength + Strength Endurance 10:00 Warm up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 3 x 3 SLSLDL per leg 2 x 10 KB Swing Then: Work up to a heavy DL Then: 6 x 2 Deadlift with rack pull Rest 1-2:00 between each […]
Power Endurance 10:00 Ski/Row Warm Up 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 × 5 Wall squats 4x 30/30 sec sprint/easy machine of choice Then: 2:00 30/30 sec DB PP/OH Hold + 250m Row + 60x Mtn Climber (total) Rest 2:00 x 3 Rounds Then: 2:00 30/30 Push […]
Strength Endurance 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats Then: 6-way BB or KB Complex… 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Push Press 6x Push Up *do NOT put the bar down until push […]