10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Frog hops Then: 10x Split Jumps 150m Sprint 20x Split Jumps 150m Sprint 30x Split Jumps 150m Sprint 40x Split Jumps 150m Sprint One round, Rest before next block. Then: 10x Floor press 10x Windshield wiper (total) 10x Anchored […]
10:00 warm up, add in mobility/stability/baby ups as needed 2 × 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats 3 × 5 wall squats 30m Tactical Lunge x 2 Then: Work up to heavy SLSLDL BB or KB Then 3x SLSLDL 8x Pull Over x 4 rounds rest as needed […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3×5 wall squats 3 x 3 Maxercist row 2 x 10 Good Morning Then: 10x DL -reasonable weight 10x Split Jump – total 60m Farmers Carry – heavy x 4 Then: 5x Floor Press 10x Floor Wiper 5 each direction. x 4 […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 3×6 Deep hip opening Goblet Squats Then: 5x Back Squat 10x Contralateral Ball march X5 rounds (Rest 60-90 seconds between) Then: 5x Floor Press 10x Windshield Wiper 30 sec plank with shoulder tap X5 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 10 Frog Hops 2 x 10 Push Press Then – 10x KB Swings 10x Ball Slams 30-60sec rest x 5 rounds, try to increase weight through your rounds? Then – 8x […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 30m Single Arm OH Walking Lunge – forward/backward then switch Then – Warm up to Med-Heavy TGU Then – 3x TGU each side 5x Pull Ups X 5 rounds, rest 60-90sec between rounds […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 SOTS press with PVC 2 x 8 Goblet Squats Then – Warm up to ~heavy back squat – can add chains for extra stability challenge Then – 5x Back Squats […]
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 10 Push Press Then – 10x KB Swings 10x Ball Slams 60sec rest X 5 rounds (medium heavy weights) Then – 5x Heavy Floor Press […]
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: 5x Box Jumps @ low box 5x Box Jumps @ medium box 5x Box Jumps @ high box x 4 Rounds, rest […]
Power Endurance Warm up 10:00 total, 5:00 AD + 5:00 Jump Rope 2 x 5 Wall Squat 2 x 10 Squat 2 x 5 Goblet Squat 2 x 5 Jump Squat Warm up to knee jump (@PVC then 15# bar…) Then: 10x Knee jump (25#/35#) + 10x Atomic Sit ups + 20x Front Squat @ 65#+ […]