10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 2×6/side Step Back Lunge to OH Press Then: 3/side TGU 5x Push Up X5 Rounds Then: 20x (total) Split Jump 30s Swimmer 8x Bent Over Row Then: 8x30s Hard/30s Less Hard @ machine
10:00 Warm Up Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squat 30m OH Walking Lunge (Fwd, Bkwd, Switch arms) Then: 3x/side TGU 5x KB Swing X5 Rounds Then: 30-20-10 Ball Slam Deck Squat Calories @ Machine Then: Cool Down + Stretch
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30 OH walking lunge – forward and backward then switch arms. Then: 5x TGU (per side) + 8 KB Spike Swing (only use spike if appropriate for athlete) 4x TGU […]
10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU. Then 2x TGU per side. 20 sec ring support x 6 Then: […]
Strength #16 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single arm OH walking lunge (Forward, backwards then switch) Then: 3x TGU (Per side) 5x Push up X6 Rounds, Rest 1-2 minutes between rounds Then: 10x […]
Strength #6 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 Half kneeling OH press, can try with KB bell up for more challenge Then: 2x TGU (Per side) 30 sec clank hold per side […]
10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 5 per side half kneeling single arm OH press 2 x 5 per side maxercist row Then – warm up to heavy-ish TGU Then – 3x per side TGU […]
Strength #10 10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 30m Single Arm OH walking Lunge (forward + backward, then switch arms) Then – Warm up to TGU fairly heavy if appropriate Then – 2x TGU per […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking Lunge (Forward backwards, switch) Then: 2x TGU 8x pushups (Rings, knees, toes) X6 Rounds, Rest 1-2 minutes between Rounds Then: 10x Frog Hops 10x Deck Squats 10x Body Rows X4 Rounds, rest as needed […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking Lunge (Forward/backward- switch) Then: 3x TGU (Per side) 5x Bent Over Row X6 Rounds, Rest 1-2 minutes between rounds Then: 8x KB Swing 30-60 sec FLR/front Plank 60m Farmers Carry X4 Rounds, Rest as […]