10:00 warm up + Mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 × 5 OHS + SOTS 3 × 5 squat jumps Then: warm up to 5RM Push Press (BB/KB/DB athletes choice) Then: 5x RMM 5x Deck Squat 20 sec ring support 5 rounds Then: warm […]
10:00 warm up + Mobility 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squat 2 x 10 Good Morning Then: KB or BB Clean – Push Press Ladder 10 – 1 Same weight so Clean will be light, focus should be on form always but also speed on clean […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×5 Single leg ass to bench Then: 5x Weighted Step Ups 10x Plate Halo (per side) X5 rounds (Rest 60-90 seconds per side) Then: 8x Ball slams 15m Plank sled or KB pull 5x […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Half kneeling OH press with KB up Then: 3x Deadlift (heavy) 8x Pushpress X6 rounds (Rest 60-90 seconds between) Then: 10x Pull Over 30 Sec side plank (Ball between knees) […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 2 x 10 goblet squats (deep, hip opening) Then: 5x Cleans (BB or KB) 5x per side Step Ups 10x Deck Squats X 5 rounds, minimal rest Then – […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 8 Good mornings w/KB 2 x 5 squat jumps 2 x 5 tuck jumps Then – 10x Dead Lift 5x Box Jumps 5x Push Press Max rounds in 12 minutes Then – […]
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 of Goblet Squats After each “rung”, complete 20sec Mountain Climbers Minimal rest Then – 10x Pull Ups + 10x Deck Squats + 15x […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good Mornings with PVC – open up shoulders and hamstrings 2 x 5 Single leg squat to bench Then – 5x RDL (DBs or Kbs) 15m Weighted Walking Lunge (Das or […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Tactical Lunge 2 x 10 frog hops Then – 5x Split Jumps (each leg, can add weight if appropriate) 10x Med Ball Sit Toss (partner up) 30sec Mountain Climbers X […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 30m Single Arm OH Walking Lunge – forward/backward then switch Then – Warm up to Med-Heavy TGU Then – 3x TGU each side 5x Pull Ups X 5 rounds, rest 60-90sec between rounds […]