PERFORMANCE & FITNESS
Warm-Up.
Two sets of:
Run x 200m
Bottom of Squat Goblet Hold x 30 seconds
Dumbbell Side Bend x 15 reps per side
Dumbbell Suitcase Carry x 50ft per side
Dumbbell Waiter’s … Read More
PERFORMANCE
Warm-Up.
One set of:
Row x 500m, nasal breathing only
Sumo Stance Banded Good Morning x 20 reps
Bodyweight Walking Lunge x 25 reps
Side Plank Hip Bounce x 30 per side
Followed by…… Read More
PERFORMANCE
Warm-Up.
Two sets of:
Run x 200m
Kip Swing x 10 reps
Followed by…
Two sets of:
Broad Jump x 4 reps
Barbell or Dumbbell Romanian Deadlift x 8 reps
Barbell or Dumbbell Kang … Read More
PERFORMANCE
Warm-Up.
Two sets of:
Row x 250m
Plank Shoulder Taps x 20 reps
Followed by…
Two sets of:
Single Arm L-Seated Dumbbell Press x 8 reps per side
Dumbbell Floor Press x 16-20 reps… Read More
PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 90 seconds
Banded Pallof Hold x 30 seconds per side
Followed by…
Two sets of:
Kettlebell Kang Squat x 8-10 reps, spend time in bottom position to … Read More
PERFORMANCE
Warm-Up.
One set of:
Run x 400m, nasal breathing only
Followed by…
Two sets of:
Scapular Pull-up x 10 reps
Kip Swing x 10 reps
Single Arm Dumbbell Deadlift x 10 reps (start and … Read More
PERFORMANCE & FITNESS
Warm-Up.
Two sets of:
Assault Bike x 90 seconds
Dive-Bomber Push-Up x 10 reps
Followed by…
Two sets of:
Double Kettlebell Sumo Deadlift x 10 reps
Kettlebell Farmer’s Carry x 50ft
Dead … Read More
PERFORMANCE
Warm-Up.
One set of:
Run x 400m, nasal breathing only
Followed by…
Two sets of:
Box Step-Up x 10 reps
Kip Swing x 10 reps
Followed by…
Two sets of:
Box Jump x 5 … Read More
PERFORMANCE
Warm-Up.
Two sets of:
Row x 250m
Banded Pallof Hold x 30 seconds per side
Followed by…
One set of:
“Barbell Back Squat Warm-Up”
Low-Loaded Horse Stance x 30 seconds
Low-Loaded Horse Stance Squats … Read More
PERFORMANCE
Warm-Up.
Two sets of:
Assault Bike x 90 seconds
Slider Seal Walk x 25 feet forwards, 25 feet backwards
Followed by…
Three sets of:
Tall Jerk x 5 reps
Depth Drop + Max Height … Read More
PERFORMANCE
Warm-Up.
Two sets of:
Row x 90 seconds
Broad Jump x 3 reps
Followed by…
Three sets of:
“Plate Clean Warm-Up”
Kang Squat x 5 reps
Plate Ground-to-Overhead x 10 reps
Fast-Feet on Plate … Read More
PERFORMANCE & FITNESS
Warm-Up.
Three sets of:
Row x 200m
Single-Arm Kettlebell Front Rack Carry x 100ft per side
Followed by…
Two sets of:
Kip Swing x 10 reps
Dive-Bomber Push-Up x 8 reps
Kettlebell … Read More