STRENGTH 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 (FC position) 5x RMM 5 Rounds, rest as needed Then: 10-1 Body Row Ladder Between sets, complete 5x Windshield Wiper […]
PE/SE 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 (forward/backward each arm) Then: 30m Weighted Walking Lunge 10x Push Press 60x Mountain Climbers (total) 6 rounds, rest as needed Then: 10/1 Alternating Ladder Body Rows / […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press Work on mobility 3×5 Wall squats 3 x5 SOTS Press 3 x 6 Deep Goblet Squat Then: TGU, mobility and or with load if appropriate. Then: 5 x 3 TGU rest 1 – 2 min between sets Then: 5x RMM 10x Weighted Lunge – […]
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! 20x Bulgarian Bag Swing or Halo 10 each direction while resting from lunge. x 5 Then: 5x Strict Press […]
July 10 PE/SE 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 (forward/backward each arm) Then: 30m Weighted Walking Lunge 10x Push Press 60x Mountain Climbers (total) 6 rounds, rest as needed Then: 10/1 Alternating Ladder Body […]
POWER 10:00 warm up 2 x 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 30m Tactical Lunge 2 x 10 KB swings Then: Find Weight for Weighted Walking Lunges (holding at Front Rack) Then: 15m Weighted Walking Lunge (Front Rack hold) 15x Frog Hops 10x […]
STRENGTH 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press Work on mobility 3 × 5 wall squats 30m Single Arm OH walking Lunge (per arm) Then: 10x Weighted Walking Lunge (FC position) 5x RMM 5 Rounds, rest as needed Then: 10-1 Pull Up Ladder Between sets, complete 5x Anchored Leg […]
POWER 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 2 x 5 squat jumps Then: 10 to 1 Ladder KB Spike Swings during rest, complete 5 x Burpees Then: 30m Weighted Walking Lunge (Weight at […]
STRENGTH 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 Tactical Lunge Then: Warm up to heavy weighted walking lunges (or weighted step ups if more appropriate) Then: 15m Heavy Weighted Walking Lunge – weight in Farmer’s Carry 5x Pull […]