Strength Warm up 10:00 2 x 8 Shoulder openers 2 x 5 Cuban press 10x Y’s and Rows Cross Sym 3 x 5 Wall squat 30m OH Walking Lunge Then: Work up to heavy TGU Then: 2x TGU per side + 3x Strict Weighted Pull Up x 6 Rounds, Rest 2min between rounds Then: 15m […]
Strength Endurance Warm up 10:00 2 x 8 shoulder openers 2 x 5 cross sym Ys 2 x 5 cuban press 3 x 5 wall squat 3 x 6 deep goblet squat Then – 10 – 1 Front Squat + Push Press Strength Ladder, with Barbell, Dbs or Kbs Separate movements so 10x front squat […]
Strength/Power + Supplemental Warm Up 10:00 row/ski/bike 2 x 8 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Good Mornings 2 x 10 Goblet Squats Then: Warm Up to Heavy Front Squat + Chains Then: 6 x 3 Front Squat + Chains Rest 1-2 minutes between sets; during […]
Strength 10:00 warm up row/ski 2 x 8 Shoulder openers 2 x 5 Cuban Press 10x Y’s, Flys, 90/90 3 x 5 Wall Squats Then: Review BSSU, work up in weight Then 5 x 2 @ ~2RM In between each set, do: 5x Body Row 5x Push Press 5x KTE 30 sec ring support Then: […]
Strength Warm up 10:00 C2/Airdyne 2 x 10 Shoulder Openers 3 x 5 Cuban Press 3 x 5 Wall Squat 3 x 6 Goblet Squat Then: Warm up to OverHead Squat Then: 5 x 3 OHS @ 80% 1RM Rest 2:00 between rounds Then: 60m of: 3 steps OH Walking Lunge + 5x Push Press […]
Strength Warm up 10 minutes jog/bike 2 x 8 shoulder openers 3 x 5 cuban press 3 x 5 wall squats 2 x 8 good mornings 10x OH reach, chest openers then: 10 – 1 KB/DB Push Press + RDL Ladder rest as needed then: 15m Sled Push Heavy + 15x KB Swings + 30 […]
Strength 10:00 C2/AD 2 x 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 × 8 goblet squats 3 × 6 SOTS 2 × 10 OH walking lunges 3 × 5 single leg OTB Then: Work up to heavy TGU Then: 5 × 2 per side TGU @ 2RM Then: […]
Strength + Supplemental Warm Up 5 min easy + 5 min 30/30 (hard/easy) 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Then: 2x 30m OH Walking Squat @ DB or KB (3 steps – strict then squat) 2x 30m OH Walking Lunges @ DB or KB (15m Forward […]
Strength + PE Supplemental 10:00 warm up on C2 rower or Airdyne Shoulder openers 2 x 10 Cuban press 2 x 5 Wall squats 3 x 5 Goblet squats 2 x 10 OH walking lunge 30m per arm Then – Work up to Heavy TGU Then – 6 x 2 TGU per side Rest 2:00 […]
Strength Warm Up 10:00 run/row/bike 2 x 8 shoulder opener 2 x 5 cuban press 3 x 5 wall squats Then: Workout increases weight on each each round, finish first movement before going to next 3 x 5 DB or KB Push Press 3 x 5 Headcutter 3 x 5 Weighted Cossack Squat (KB in […]