Power
10 minutes row/ski/airdyne
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
3 x 5 body row
3 x 5 push ups
Then:
15m Heavy Sled Pull Seated +
10x Burpee
10x Heavy KB Swing
5 Rounds
Rest 3:00
Then:
1:1 30m Bulgarian Bag Broad Jump + Hold FLR while waiting for teammate to finish
5 Rounds
Rest 3:00
Then:
5x Push Press + 60 sec OH Plate hold
5 Rounds
Cool Down
Athletes: Kent, Chad
Strength + Supplemental
Warm Up 5 min easy + 5 min 30/30 (hard/easy)
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
Then:
2x 30m OH Walking Squat @ DB or KB (3 steps – strict then squat)
2x 30m OH Walking Lunges @ DB or KB (15m Forward + 15m Backwards)
3x 6 One-arm/ One-leg OH Bell Up Strict Press @ KB
Then:
Work up to a Heavy TGU
Then:
6 x 2 TGU per side, rest 1:00 between sets
Then:
“Death by Burpee Pull-up’s”
1st minute: 1x Burpee Pull-up
2nd minute: 2x Burpee Pull-up
3rd minute: 3x Burpee Pull-up
Proceed until no longer possible..
Cool Down
Athletes: Nick, Jane, Michael, Collette
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 + 40 cal AD +
40x push ups rings + 30 cal AD +
60x split jumps (30 per leg) + 20 cal AD +
20x windshield wiper + 20 cal AD +
20x KB clean & press + 10 cal AD +
60 sec handstand hold + 20x pull up
Cool Down
Athletes: Brion, Blase, Macky, Jim
Lower Body Injury Work Out
Having a lower body injury is a great excuse to get a super strong core and upper body! (;(; And airdyne arms only is always a fun way to start the morning…Can be done by uninjured parties as well of course.
Warm Up 10:00 seated ski erg or arms only airdyne
3 x 8 shoulder openers
3 x 5 cuban press
Then:
10x Barbell Floor Press @45-85# + 10x Floor Wipers (Lock out arms for counter balance; 5 each direction)
6 rounds, rest as needed
Then:
40 – 30 – 20 – 10 reps of each:
Get up sit ups @15-35# bar +
Airdyne arms only (calories)
Finish with pull ups (:
Athletes: Johann, Aisha, James, Trenton
Strength & Power Endurance
10:00 Warm Up (row/ski/airdyne)
2 x 8 Shoulder Openers
3 x 5 Y’s and Cuban Press
3 x 5 Kb OH Press + Stretch
3 x 5 Wall Squats
30m Tactical lunge (forward and backward)
2 x 10 KB Swings
Then:
5x Split squat per leg (KB or DB in FR position)
5x Single arm / single leg heavy OH press, DB or KB
x 7 rounds, rest as needed to maintain proper form
Then:
10x Bulgarian Bag Swing (10 each direction) + 10x Burpees
x 7 Rounds, again rest as needed but try to crank it out
Then:
Cool Down
Athletes: Sari, Lindsay C, Draper, Kirk
Power Endurance
10:00 Ski/Row/Airdyne
2 x 10 Shoulder Opener
2 x 5 Wall Squat
2 x 10 Push-Up
2 x 10 Good Morning @ 45# BB or KB
6 x 3 Strict Pull-Up
Then:
Work Up to Heavy Floor Press (KB, DB, or BB)
Then:
3x Floor Press +
10x Bent Over Row +
Rest 60 secs
5 Rounds
Then:
30m Sled Push +
10x Box Jump @ 20-30” +
60 second Sprint
Rest 2 minutes
4 Rounds
If time:
3x (1-6) Pull-Up Ladder
Athletes: Ian, Kirk
Strength + PE Supplemental
10:00 warm up on C2 rower or Airdyne
Shoulder openers 2 x 10
Cuban press 2 x 5
Wall squats 3 x 5
Goblet squats 2 x 10
OH walking lunge 30m per arm
Then –
Work up to Heavy TGU
Then –
6 x 2 TGU per side
Rest 2:00 between sets,
During rest complete 6x pull ups
Then –
“ABS” (I love it when people ask if they can work abs)
60 secs sit ups + 30 sec feet to hands + 30 sec v-ups + 60 sec FLR on rings + 30 sec v-seat hold + 30 sec KTE + 60 sec mtn climbers
Complete a round, rest 2:00, 3 rounds total
Later in the day: Recovery Endurance 30 min walk/job/bike ride
Athletes: James, Enzo, Seth, Greg
Strength Endurance + Power Supplemental
10:00 warm up row/ski/airdyne
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 30m OH walking lunge
Then –
SL Deadlift Strength Ladder
10@ 40% 1RM
9@ 50%
8@ 60%
7@ 65%
6@ 70%
5@ keep increasing
4@
3@
2@
1@
1@ single reps to failure
Between each rung, complete:
5x ring dips + 5x pull ups (weighted if possible)
Then –
Finish with 1 min all out on something.
Athletes: Ryan, James, Trenton
Strength
Warm Up 10:00 run/row/bike
2 x 8 shoulder opener
2 x 5 cuban press
3 x 5 wall squats
Then:
Workout increases weight on each each round, finish first movement before going to next
3 x 5 DB or KB Push Press
3 x 5 Headcutter
3 x 5 Weighted Cossack Squat (KB in FR)
Then:
Work up to a Heavy Front Squat
Then:
5 x 3 Heavy Front Squat
Then:
60 sec FLR between/or 30 sec ring support or 30 sec handstand hold.
x 3 rounds, 1:1 work:rest ratio
Then:
Cool Down
Athletes: Jeanie, Katherine, Betsy
Strength + Supplemental
10:00 Row/Jog/Bike
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 30m Walking Lunge
2 x 10 RDL
Then:
Warm up to heavy SLSLDL
Then 6 x 3 Heavy SLSLDL
Between rounds, complete 5x ring pull ups, 5x ring push ups
Then:
5x RMM +
30x Mountain Climbers (total; 15 per leg)
5 Rounds, rest as needed
Then:
10:00 30/30 Ski Erg or Row (go hard/active recovery)
Then:
Cool Down
Athletes: Ryan, Keith
