10minute warm up easy cardio 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge Any additional mobility/stability work Then – 5x Split Squats (per leg) 8x Burpees X 5 rounds, rest 60-90sec between rounds Then – 12x Single Arm Weighted Sit Ups (switch arms […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m tactical Lunge Then: 5x SLSLDL (Per side) 8x Reverse Fly X5 Rounds, Rest 1 minute between Rounds Then: 10x Ball Slam 10x Strict Press 20x Bicycle (Total) X4 Rounds, Rest as needed for form Then: 3x500m […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×5 SLSLDL (Per side) Then: 5x Split Squats (Per side) 5x KTE or 10x Feet to hands X5 Rounds, rest 1 minute between rounds Then: 10x Box Jumps 5x (Per side) Single arm Row to tricep extension […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good morning 3 x 5 Push ups Then: 3x (Heavy) Deadlift (Bar, KB’s, Hexbar) 5x Chest Press (Bench, bosu ball) X6 Rounds, rest 1-2 minutes between rounds Then: 15m Bear Crawl (Plank shoulder tap […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Hip Opening Goblet Squats Then: 5x (Heavy) Goblet Squat (Add bosu ball for challenge) 10x Whip smash (or KB Swing if more appropriate) X5 Rounds, Rest 1 minute between rounds Then: 10x Bent […]
10:00 warmup 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking Lunge (Forward/back-switch) Then: 3x TGU (Per side) 5x Bent Over Row X6 Rounds, rest 1-2 minutes between rounds Then: 8x Floor Press 10x Windshield Wiper or Floor Wiper 10x (Total) Bird dog on back with […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Goblet Squat 3×5 Pushups Then: 5x Front Squat (BB or Front Rack KB’s) 5x Dips (Bars/rings) X5 Rounds, rest 1-2 Minutes between rounds Then: 8x Body Row 60m Farmers Carry 30m Rock Carry X5 Rounds, Rest […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Tactical lunge Then: 5x SLSLDL (Per side. Can use KB or BB) 5x Strict Press (Add standing on a bosu ball for challenge) X5 Rounds, rest 1-2 minutes between rounds Then: 10x Anchored Leg Lowers 5x […]
Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m OH walking lunge (Forward/back- switch) Then: 2x TGU (Per side) 30 sec ring support 60 sec sprint on machine of choice X5 Rounds (Minimal rest) Then: 10x Frog hops 8x Burpee 30 sec per side side plank hip lifts (Both sides) X4 Rounds (Minimal […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 Frog Hops Then: 20x Whip Smash 60sec Mountain Climbers 30sec Squat Hold (can be on BOSU flat side up for extra challenge) X 4 rounds, rest 60sec […]