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 2 x 10 Good Mornings 30m OH Walking Lunge – (15m forward and backward with each arm) Then: Warm up to Heavy Dead Lift Then: 6 x 3 Dead Lift Rest 1-2 […]
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 2 x 30m Tactical Lunge Then: Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack Then: 5 x […]
Strength Warm up 10:00 8x shoulder openers 8x Y’s 8x cuban press 3 x 5 wall squats 3 x 3 BSSU for single leg activation Then: Warm up to Dead Lift Then: 5 x 5 Dead Lift In between sets: 10x med ball toss with partner 10# 30 sec dip hold 5x push up Then: Cool […]
Strength 10:00 AD/C2 Warm Up 3 x 5 wall squats 3 x 8 goblet squats 2 x 10 shoulder openers 3 x 5 SOTS 3 x 10 DB PP Then- Front Squat Strength Ladder 2×5 @50%1RM 2×4 @60%1RM 2×3 @70%1RM 2×2 @80@1RM 5×1 @90%1RM Rest 2-3 minutes after 80% Then- Warm up to heavy bosu […]
Strength Warm up 10:00 C2 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 15m walking lunge 2 x 15m Oh walking lunge 2:00 30/30 DB PP 2 @ 10# Then: Warm up to heavy-ish TGU 6 x 2 TGU at 80-90% 1RM rest 2:00 between sets […]
Power Endurance Warm up 10:00 C2 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 2 x 10 goblet squats 2 x 10 DB PP 2 @ 15/20# 20x wall ball at 10# 20x ball slam @ 15# Then: KB Complex 6 reps of each movement: Suitcase Deadlift, BO Row, […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH walking lunge – forward and backward then switch arms. Then: Work up to heavy TGU Then: 6 x 2 heavy TGU per side, rest some between sets. During rest, complete 10x […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 3 x 6 Goblet Squats – deep with hip opening pause at bottom 3 x 5 SOTS Press with PVC Then: Break up into two teams if more than 4 people Team One: […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 2 x 30m Tactical Lunge Then: Back squat – warm up to 5 rep weight – don’t go too heavy; see below… Then: 5 x 5 Back Squats with 4-position holds: hold for […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 2 x 10 good mornings Then: Warm up to heavy Dead Lift Then: 6 x 3 Dead lift Rest 1-2 minutes between sets Then: 5x Floor Press – DB or KBs 10x Deck […]