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 […]
Strength + Supplemental 10:00 Row/Jog/Bike 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Walking Lunge 2 x 10 RDL Then: Warm up to heavy SLSLDL Then 6 x 3 Heavy SLSLDL Between rounds, complete 5x ring pull ups, 5x ring push ups Then: 5x RMM […]
Strength 10:00 Row/Ski/Bike 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 10 Goblet Squats Heavy, 2 count hold at bottom, deepen squat, hip opening Then: Front Squat 1RM Test 10@ 65# 8@ 85# 5@ 105# 3@ 115# 1@ 120# 1@ 125# 1@ 130# 1@ 135#, failed first, […]
Strength 10:00 either Airdyne/C2 3 x 5 wall squat 2 x 10 shoulder openers 3 x 8 goblet squats 3 x 5 single leg OTB 3 x 5 push ups 3 x 10 ball slams 15# Then: Dead Lift work up to 85-90% 1RM 5 x 3 @85% 1RM DL Rest 2:00 between sets Then: […]
Strength/Strength Endurance10:00 either Airdyne or C23 x 5 wall squat2 x 10 shoulder openers3 x 8 goblet squats3 x 5 single leg OTB3 x 5 push ups3 x 10 ball slams 15#Then:Dead Lift work up to 85-90% 1RMThen:5 x 3 @85% 1RM DLRest 2:00 between sets; During rest, complete 15m sled pull, plank positionThen:Strict Press work […]