10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×10 Good Morning (PVC behind shoulders) Then: 5x/leg SLSLDL 5x Dip X5 Rounds Then: 30s V-Sit Hold 6x Bent Over Row 8x/arm Piston Chest Press (Floor or BOSU) Then: 8x20s HARD/10s REST
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 Dip X5 Rounds Then: 6x RMM 30s OH Hold 8x Pullover X4 Rounds Then: 5x200m Ski/Row; 1min Rest between rounds
10:00 Warm Up + Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 3×6 Goblet Squat Then: 5x Back Squat 5x Bent Over Row x5 Rounds Then: 10x Weighted Sit Up 6x RDL 30s 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 3×6 Deep Hip Opening Goblet Squat Then: 5x Front Squat 15m Sled Pull x 5 rounds Then: 5x Pull Up 60m Farmer’s Carry 30m Rock Carry x4 Rounds Then: 4x250m Sprint (1:1::Work:Rest)
10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Good Morning 2 x 6 Deep Goblet Squat Then: 5x Back Squat 5x Pull Ups 10x GHD/Atomic or regular Sit Ups – can be weighted 5 Round Then: 5x […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2x30m Tactical Lunge Then: Warm up to Heavy Split Squat – can hold weight at chest or at sides in Farmers Carry Then: 3x Split Squat per Leg 5x Body Rows (feet […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet Squat – pause at bottom work on hip opening and posture Then: Warm up to Heavy Front Squat Then: 5x Front Squat Heavy 5x Body Row Rest 60 […]
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m OH walking lunge, forward and backward Then: 5x RDL 5x pull up (can be weighted) x 5 Then: 10x Deck Squat 10x Burpee x 5 Then: 8x 30/30 The […]
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 3 Maxercist Row 30 m Tactical Lunge Then: 5x BSSU per leg 10x Halo each direction or Bulgarian bag swing x 5 Then: 5x RMM 30 sec Flutter […]
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Goblet Squats Then: 5x Front Squat or Front Rack Squat with KBs 30 sec ring support 5 rounds Then: 8x Chest Press 10x Spilt Jump 30 m […]