10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Walking Lunge 2x – 5x Front Raise/Lateral Raise/Reverse Fly THEN: 10x Landmine Skaters Lunge (total) 5x Pull over 30sec ring support X 5 rounds, rest 1min […]
10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 6 Goblet Squats 2 x 5 Push Ups THEN: 5x Front Squat 5x Strict Press X 5 rounds, rest 1-2 min btw rounds THEN: 10-1 Ladder Pull […]
10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 5 Split Squats 2 x 5 Push Ups THEN: 5x SLSLDL, per leg 5x Push Press X 5 rounds, rest as needed THEN: 15m Bear Crawl 10x […]
10:00 Warm Up machine of choice or jump rope Mobility/Stability Work 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 5 Split Squat 2 x 5 Push Press THEN: 3x TGU 5x Pull Over x 5 rounds rest as needed THEN: 10-1/1-10 Ladder of Headcutters/Push Ups THEN: […]
10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Push Press 2 x 30sec sprint / 30sec easy Then – On the Minute: 10cal Ski/Row/Bike 10x Goblet Squat 10x Burpees 10x Body Row 10x KTE X 5 rounds You […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 3×6 Goblet Squat Then: 5x Front Squat 5x Pull Over X5 Rounds Then: 8x/arm Piston Strict Press 30s Plank Shoulder Tap 60m Farmer’s Carry 60s Jump Rope X4 Rounds Then: Cool Down with Mobility work
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 15m/direction Banded Lateral Squat Walk Then: 5x Goblet Squat 5x Push Press X5 Rounds Then: 6x Burpee 30s Swimmer 6x Pull Up X4 Rounds Then: “Hateful Eight”- 8x30s HARD/30s LESS HARD
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 2 x 5 of each: Front Raise, Lateral Raise, Reverse Flies (light DBs) Any additional mobility/stability work Then – 5x RDL 15m Weighted Walking Lunge 5x Push Press X 6 […]
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 2 x 10 Frog Hops Any additional mobility/stability work Then – 30m Sled Push (Heavy + Fast) 15x Whip Smash X 4 rounds, rest 60-90sec between Then – 8x Pull […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single arm OH Walking lunge (forward/backward then switch) Then – Warm up to heavy TGU Then – 2x per side TGU (heavy) 3 Pull Ups (minimal assistance; can be weighted if […]