10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good Mornings 3 x 3 per side Maxercist row Then: Warm up to Heavy-ish Dead Lift, quality form for 5 reps; can […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet squats – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: Warm up to Front Squat 5 rep weight (about 75% of 1RM) – Sydney dumbbell […]
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 squat focused on hip opening Then: Find weight for dead stop Back squat Then: 3x Back Squat – dead stop, meaning there is a 1 -2 sec pause at […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squats 2 x 10 goblet squats 20 x wall ball 20 x ball slam then 20 x KB Snatch (10/arm) 20 x TGU (10/arm) 30 x Push Press 30 x Pull up 40 x Split/switch […]
Strength + Supplemental 10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m Tactical Lunge x 2 Then: Work up to heavy SLSLDL, @ BB or KB Then: 6 x 2 SLSLDL In between sets 10x Push ups (ring push ups, archers, etc) […]
Strength Endurance 10:00 Row/Ski Warm Up 3 x 5 Wall squats 2 x 10 Goblet squats 2 x 10 Single Arm OH walking lunges 2:00 30/30 DB PP 3 x 5 Squat jumps From my dear friends at Gym Jones…I was just in that mood. “300” Workout 25x Pull Ups + 50x Dead Lift + 50x Push Ups + […]
Power Endurance 10:00 warm up row/ski/airdyne 3 × 5 wall squats 2 × 10 goblet squats 2 × 10 shoulder openers 3 × 5 OHS + SOTS combo 3 × 10 DB PP Then 5 x 3 Front Squats, increase weight each set Then 20x pull up + 50 cal AD/Ski/Row + 50x goblet squats + […]
Power Endurance Warm up 10:00 Jump Rope 3 x 5 wall squats 3 x 6 bench squat 4 x 10 Oh Walking Lunge Then 10 Plank Pull 20 Ring Push Ups 30 Vertical Sit Ups 40 KB Swings 50 Ball Slams 40 DB Push Press 30 Sit and Reach 20 Windshield Wipers 10 Pull Ups […]