10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Goblet squat (Deep hip opening) 2×30/30 Hard/Easy Machine of choice Then: 10x Goblet Squat 60 sec sprint on machine of choice 60 sec weighted wall sit 4 rounds – minimal rest Then: 10x Walking Lunge, weighted 15m Sled Push 15m Sled pull […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 30m Weighted walking lunge – hold KB at chest 2 x 5 Push Press Then – 6 to 1 ladder Split Squats (each side) – can go up in weight as […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Frog Hops 2 x 5 Single Leg “OTB” Squat (off the box) Then – 10x Weighted Walking Lunge – hold KB at chest 10x KB Swing (same weight as […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 M Tactical lunge x 2-watch posture!! Then: 10x (total) Weighted walking lunge, farmers carry good posture and strict form! 10x Plate Halos each direction x 5 rounds, rest ~60sec between rounds Then: 5x Pull Ups 7x Ball […]
10:00 Warm up ski erg/airdyne/row Work on mobility 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m OH Walking Lunge (forward/backward each arm) Then: 30m Weighted Walking Lunge 10x Chest Press 60x Mountain Climbers (total) 5 rounds, minimal rest Then: 10/1 Alternating Ladder Body Rows / Ring Dips […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single Arm OH walking Lunge (per arm) Then: 10x Weighted Walking Lunge (hold weight at chest) 10x Pull up 5 Rounds, rest as needed Then: 10-1 Body Row Ladder Between rungs of the […]
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 30m OH walking Lunge Then: 30m Weighted Walking Lunge, hold weight at chest 5x Push Ups (rings or floor) x 5 rounds, rest some during rounds to maintain form Then: 10x Box […]
10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 Push Ups 3 x 5 Goblet Squats Then: 8 to 1 Ladder Bent Over Rows After each “rung”, do 15m Weighted Walking Lunges – same weight? Hold at sides Rest […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Single leg ass-to-bench squat 2 x 5 Squat Jumps Then: Find height for Box Jumps (can do KB Swing if not jumping), and weight for walking lunges (shouldn’t be super heavy) Then: […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 30 M Tactical lunge x 2-watch posture!! Then: 10x weighted walking lunge, farmers carry good posture and strict form! 10x Bulgarian Bag Swing or Halo – each direction x 5, rest 60sec between rounds Then: 5x Strict OH […]