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) 2 x 8 Frog Hops Then – 5x Front Squats with Landmine – fairly heavy 8x Burpees X 5 rounds, rest 1-2 minutes between […]
10:00 warm up 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 Reverse Flies Then – Warm up to heavy BSSU and pull over Then – 3x per side BSSU (heavy) 5x Pull Overs (heavy) X 6 rounds, […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 8 Push Press (medium weight) Then – Warm up to heavy SLSLDL Then – 3x per side SLSLDL 3x Pull Ups (minimal assistance; can be weighted) X […]
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 […]