10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x30m OH walking Lunge (Forward/backwards, switch) Then: 5x (Heavy-ish) SLSLDL 5x Pullovers X5 Rounds, Rest 1-2 minutes between sets Then: 10x Head cutter 30 sec Ring support (Rings or bar) 60 sec Mountain climber X5 Rounds, rest […]
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 3×5 SLSDL (Per side) Then: 10x (Total) Heavy Weighted Walking Lunge 8x Dips (Bar/Rings) X5 Rounds, Rest as needed to maintain form Then: 5x RMM 30-60 second V-sit Hold 10x Windshield Wiper (Can lock weight over chest […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x30m Tactical Lunge Then: 5x Step Up (per side) 10x Kayakers (total) X5 Rounds, Rest 1 minute between rounds Then: 10x Squat Jumps 8x Burpee 60m Farmers Carry X5 Rounds, rest as needed Then: 1000m Ski/Row or […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Deep hip opening Goblet Squats Then: 5x (Heavy-ish) Backsquat 8x Pushups (Rings, bosu, knees, toes) X5 Rounds, rest 1-2 minutes between rounds Then: 15m (Heavy) Sled Push 15m Sled pull (use Kb if sled is too […]
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 easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 per side Half Kneeling KB up press Then – Warm up to heavy Dead Lift Then – 5x Dead Lift 10x Plate Halos each […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 per side Maxercist Row Then – Warm up to heavy Step Up (can hold weight at chest or at sides) Then – 3 per […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 3 x 5 per side Single leg squat to bench 3 x 5 Bent Over Rows (stay light) Then – 10x (total) Weighted Walking Lunge – hold weight at sides or at chest […]
Warm up 10min ski/row/bike/etc 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Any additional mobility/stability 2 x 30m Tactical Lunge 2 x 5 Reverse Flies (with light DBs or cross-over symmetry bands) Then – Warm up to heavy Front Squats Then – 5x Front Squat (can add chains […]