10:00 warm up 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 arms) Then – Find weight/warm up to heavy-ish TGU Then – 2x per side TGU 5x Push Ups (on rings or BOSU for […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 10 Good Mornings 3 x 5 Bent Over Rows (light to medium weight) Then – Warm up to Heavy(ish) Dead Lift Then – 5x Dead Lift (heavy-ish) 3x RMM (also heavy) X […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 per side Single leg squat to bench 3 x 5 Push Ups (inclined / knees / toes) Then – 10x (total steps) Weighted Walking Lunge (fairly heavy) 5x Push Press (also […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 Push Ups Then – 10 to 1 Ladder Back Squats After each “rung”, complete 20sec Mountain Climbers Minimal rest Then – 30m Sled Push 10x Pull Overs 10x Anchored Leg Lowers […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility or stability or both 2 x 5 Squat Jumps 2 x 5 (per side) High Knee March – hold KB at chest 2 x 5 Reverse Flies Then: 8x RMM @ + 4x Box […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep Hip Opening Goblet Squats Then: 5x Isometric Dynamic Backsquats – On each squat: Hold for 3-sec in 3 positions on the lower (1/3 depth, 2/3 depth, full depth) then accelerate fast up to standing 8x Strict press X5 (Rest 60-90 sec between) […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet Squats Then: BB/KB Complex: 6x Deadlift 6x Bent Over Row 6x Hang Clean 6x Front Squat 6x Pushpress 6x Pushup 500m ski/Row X3 Rest: 3:00 at the end of each set Then: 40, 30, 20, 10 Calories of choice on machine. 1:1 […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 30m OH Walking Lunge (Forward/Backward – switch) Then: split class in two groups if bigger class 2x TGU (Per side) 10x Whip Smash – try hard! X6 Then: 8x Dips (Can be on bar or rings) 15m Sled Pull 15m Sled Push X4 Then: […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 SLSLDL Then: 5x Step Ups (Per side, add in a knee drive at the top) 6x Burpees X5 (Rest 60 sec or so between) Then: 10x Headcutter 60m Farmers carry 30m Rock carry X5 Then: 40, 30, 20, 10 Calories of choice on […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats Chest Opening on foam Roll/Bench 2×10 Frog Hops Then: 5x KB/BB Clean 10x (Each side) lateral hops X5 (Rest 60 sec between each) Then: 10x Weighted Walking Lunge (5x Per side) 10x Plate halo (per side) 10x (Total) Standing Russian twist with landmine (5x […]