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 […]
10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good mornings 2 x 5 per side Maxercist row (single arm / single leg bent over row) Then: Find weight for KB Swings… Then: 8x KB Swing (fairly heavy) 8x Burpees – […]
10:00 warm up + mobility 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 8 good morning 2 x 5 squat jump Then: 10x Heavy KB Swing 10x Landmine Squat and Press – single arm, alternating; 5 per side. 5 rounds Then: 30 sec sprint /1:00 rest […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 SOTS press with PVC Then – Warm up to heavy-ish back squats – can use chains for extra stability challenge Then – 5x Back Squats (bar plus chains?) 5x […]