10:00 warm up plus Mobility and stability work 2×8 shoulder opener 2×5 cuban press 3×5 wall squat 2 x 6 goblet squat 2×10 jump squats 2 x 5 push press Then: 5x Accelerating Back Squat, can add chains 10x push ups, can be toes, knees, combo, add a clap for fun, rings X5 rounds, rest […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×5 SLSLDL (Per side) Then: 5x Split Squats (Per side) 5x KTE or 10x Feet to hands X5 Rounds, rest 1 minute between rounds Then: 10x Box Jumps 5x (Per side) Single arm Row to tricep extension […]
10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 3×6 KB Swing 2×6 Pushpress (Light) Then: 5x BB or KB Clean or Headcutter 10x Kayaker x 5 rounds (Rest 60 sec or so between) Then: 10x Whip Smash 15m Plank sled pull (modify by adding KB if sled is too much or […]
10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 5 reverse flies (light DBs or bands) 3 x 6 goblet squats – deep, hip opening + focus on posture Then – Warm up to heavy Front Squats Then – […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 squat jumps 2 x 10 goblet squats (deep, hip opening) Then: 5x Cleans (BB or KB) 5x per side Step Ups – hold weight at chest or at sides 10x Deck […]
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 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU, if athlete cannot do TGU’s do a combo of step up, sit up, […]
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 3×5 Single leg ass to bench Then: 5x Weighted Step Ups 10x Plate Halo (per side) X5 rounds (Rest 60-90 seconds per side) Then: 8x Ball slams 15m Plank sled or KB pull 5x […]
10:00min Warmup plus mobility work/Stability work See small white boards for ideas 2×8 Shoulder Openers 2x 7x front raise, 7x lateral raise, 7x reverse fly – all with same weight (light) 3×5 Wall Squats 30m OH walking lunge (Forward/Backwards then switch) Then: 3x TGU 5x Pullups X5 rounds (Rest 60-90 seconds in between) Then: 5x […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 Push Press (medium weight) Then: 2min Step Ups – hold weight at chest or at sides 200m Sprint @ Machine of choice 60sec Wall Sit Hold […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility work 2 x 5 SLSLDL each side 2 x 10 Push Press Then – Warm up to heavy RDL – can use BB/KB/or Landmine Then – 5x RDL 15m Heavy Sled Push X 5 […]