10:00 Warmup on Machine of Choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Squat Jumps 2×5 (per side) KB press and stretch Then: 5x Box Jumps 5x Push Press (BB or KBs/DBs) – heavy if possible X5 Rounds, Rest 1-2min between rounds Then: 10x Deck squat 8x Body Row 10x Kayaker […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning (PVC behind shoulders) 2×8 1-arm OH Press & Stretch (knee-down lunge or standing) Then: 5x Deadlift 5x Pullover (Heavy) X5 Rounds Then: 8x Box Jump 20x (total) Kayaker 45s Step Back Lunge X4 Rounds Then: 2000m Ski/Row for time […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×10 Squat Jump (easy) Then: 5x Box Jump (work up to max. height) 5x KTE or 10x Feet to Hands X5 Rounds Then: 30-20-10: KB Swing Split Jump (total, not per side) Calories @ Machine Then: Cool Down + Stretch
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2x30m Tactical Lunge Then: 5x/leg BSSU 5x Strict Press X5 Rounds Then: 15m Sled Push 15m Sled Pull (Standing, Seated, Plank) 30s Plank Shoulder Tap X4 Rounds Then: 3x500m Ski/Row; 1:1::Work:Rest
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×6/side Step Back Lunge to OH Press Then: 3/side TGU 5x Push Up X5 Rounds Then: 20x (total) Split Jump 30s Swimmer 8x Bent Over Row Then: 8x30s Hard/30s Less Hard @ machine
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 15m Sled Pull X5 Rounds Then: 30s V-Sit Hold 8x Strict Press 15m Bear Crawl X4 Rounds Then: 6min Sled Party or 6min Effort @ Machine (Sled Party is alternating push & pull, […]
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 30m OH Walking Lunge (Fwd, Bkwd, Switch arms) Then: 5x/leg Step Up 5x Push Press X5 Rounds Then: 20x (total) Landmine Russian Twist 8x Body Row 6x Push Up X4 Rounds Then: 4x250m Ski/Row; 1:1::Work:Rest
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×6 Goblet Squat 2×5 Push Up Then: 5x Back Squat 5x Chest Press X5 Rounds Then: 8x Flying Burpee 10x/side Side Plank Hip (or Leg) Lift 30-60s Mountain Climber X4 Rounds Then: 2000m Ski/Row for time
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×8 Good Morning Then: 5x/leg SLSLDL 5x/side Landmine Russian Twist X5 Rounds Then: 8x Box Jump 30s Ring Support 10x Sit Up (can be weighted) X4 Rounds Then: 5x200m Ski/Row; 1:1::Work:Rest
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