10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 per side Maxercist Row Any additional mobility/stability work on own Then – 2x TGU per side 5x RDL (KBs or DBs) 15m Weighted Walking Lunge (same weight as RDL – hold at sides […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x 30/30 DB PP 2 x 5 squat jump 2 x 10 KB Swing Then: Team 1 Work up to Push press (DB or KB – or Landmine) Then: 5x Push Press 6x Box Jump 5 rounds, rest […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x 30m Tactical Lunge Then: Work up to heavy Step up Then 5x per leg Step up – weight on back, front rack or hands […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 30m Single Arm OH Walking Lunge (forward and backward then switch arms) Then: Warm up to weight in TGU Then: 2x per side heavy TGU 5x Pull Ups X 5, rest ~60sec […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: Warm up to TGU 3 per side (heavy-ish) Then: 6 x 3 per side TGU Rest […]
STRENGTH 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 8 Good Mornings 2 x 30m Tactical Lunge watch posture Then: 10-1 Dead Lift Strength Ladder, increasing weight each rung of the ladder (start at about 50% of 1RM) Rest some between sets […]
STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2x 30 M Tactical lunge, watch posture!! Then: Warm up to heavy Split Squat (weight at Front Rack), find weight for OH press Then: 3x Heavy Split Squat per leg […]
STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats deep, hold and stretch 2 x 30m tactical lunge Then: Warm up to heavy BSSU Then: 3x BSSU per leg 10x Anchored Leg lower x 5 rounds rest […]
STRENGTH 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 3 x 6 Goblet Squats 30m Tactical Lunge Then: Warm up to Back Squat Bar + Chains (for smaller athletes use 15# or 35# bar. Then: 5×5 Back Squat Bar + […]
STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 5 OHS+SOTS combo (PVC) Then: (TEAM 1) Warm up to Strict Press – if overhead work is not ok for athlete they can work […]