Strength 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 3×6 Deep Hip Opening Goblet Squats Then: 5x Back Squats 6x Dips (Rings/Bar) X5 rounds (Rest 60 seconds between) Then: 8x Burpee 5x KTE or 10x Feet to hands 15m Sled Pull X5 […]
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 KB Stretch and Press Then: 5x Deadlift 5x Strict Press single leg single arm X5 rounds (rest 60 seconds between) Then: 8x Pullovers 30-60 sec Ring Support 10x Kayaker X5 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Push Press 2 x 30sec hard / 30sec easy @ machine of choice (or jump rope or frog hops) — open up lungs Then – 8x Ball Slams 200m ski […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 Push Ups 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then – 5x Box Jumps 5x Push Press (heavy) X 5 rounds, rest 60-90sec between rounds Then – […]
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 and backward w/weight in one arm, then switch) 2 x10 per side Single leg hops Then – 5x per side Lunge with OH Press – can […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 each side Single leg squat to bench 2 x 5 Push Ups Then – 15m Heavy Weighted Walking Lunge – hold at sides 15m Heavy Bear Crawl 5x Heavy Bent […]
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 Side Lying Leg Lifts each side Then – Warm up to ~heavy Step Up and Halo weight Then – 5x Step Ups (heavy) each side […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 5 Reverse Flies (light DBs or bands) Then – Warm up to ~ heavy Front Squat Then – 5x Front Squats – can do with chains on […]
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 2 x 10 good mornings Then: Work up to heavy Step up Then 5x per leg Step up – weight on back, front rack or […]
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 3 x 6 Deep Goblet Squat 30m Tactical Lunge Then: warm up for Deadlift weight reasonable for 5 reps 5x Deadlift 8x Push up 5 […]