Strength
5K easy jog to warm up
2 x 8 shoulder openers
3 x 5 wall squats
2 x 5 OHS + SOTS combo
2 x 8 goblet squats
Then:
Back Squat Step Ups
5 per leg @
3 per leg @
2 per leg @
Then:
Work up to heavy back squat with chains
10@
8@
5@
3@
3@
then –
6×3 @ 3RM
Then:
5×5 OH Strict Press, 1:00 rest between sets
Cool Down
Athletes: Carolyn, Molly, Betsy
Strength Endurance
10:00 Warm up
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3×5 Wall squats
3 x5 SOTS press
3 x 6 Goblet Squat
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS
Rest 1 – 2 min between sets
Then:
5x RMM
10x Weighted Lunge (Kbs/DBs in FC)
x 6 Rounds
Then:
2000m row for time (sub 8:00?)
Then:
30x KTE + 60 second ring hold + 30x mtn climbers
x 3 Rounds
Cool Down
Strength Endurance
10:00 Warm Up
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Work on mobility
3 × 5 Wall Squats
2 x 8 Goblet Squats
Then:
Back Squat – Teams
5x BS @____#
3x BS increase weight
2x BS increase weight
All reps no rest
1:1 work:rest with partner
Person one goes, then person two goes, person one rests
x 5 Rounds
Then:
5x Pull Over
8x Chest Press
10x Split Jump
x 5 Rounds
Then:
4x 250m ski or row, 60sec rest between efforts
Cool Down
Athletes: Lindsay, Chris
Strength
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:
Warm up to heavy SLSLDL @ BB or KB
Then:
6 x 3 SLSLDL
10x Anchored Leg Lower between sets.
Then:
5x Bent Over Row
10x Push Press
30 sec Sprint
Rest 60 seconds
x 7 Rounds
Cool Down
Athletes: Lara, Karla
Strength
Warm up 10:00 C2
First 5:00 easy pace
Then: 1:00 Hard/30 sec Easy x 3
Cool Down last 1:00
2 x 8 shoulder openers
3 x 5 KB stretch and press
2 x 5 cuban press
3 x 5 wall squats
2 x 30m walking lunge
2 x 30m OH walking lunge
Then: Learn Hex Bar Deadlift
5 x 8 @ 75#
Then:
5x Push Plank Row, DBs 2 @ 15 – 20#
30 sec Mtn Climbers
5 rounds
Then:
5x KB Bosu Chest Press 2 @ 15
5x KTE
3 rounds
Cool Down
Athlete Training: Sue, LC
Power Endurance
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
30m OH walking lunge – forward and backward each arm
Then:
5x TGU + 10x KB Spike Swing
4x TGU + 10x KB Spike Swing
3x TGU + 10x KB Spike Swing
2x TGU + 10x KB Spike Swing
1x TGU + 10x KB Spike Swing
Increase weight as you go and rest as necessary.
Then:
8 – 1 Pull Up Ladder with 30 sec ring support between rungs of ladder
Then, if time:
Team 2000m ski/row or 200 cal air dyne; partner up, each person does 200m (or 20 cal) and then switches; alternate until 2000m (or 200 cal) has been completed.
Then:
Cool Down
Athletes: Carolyn, Betsy
Strength and Power Endurance
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 8 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
3x Front Squat
60x Mtn climber
rest 60 secs
x 6
Then:
3x Strict Press
5x Body Row
15m Bear Crawl
x 6
If time:
The Hateful Eight
8x 30/30
Cool Down
Athletes: Lee, Chris
Power Endurance
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 squat jumps
Then:
10x Accelerating Back Squat (@ bar+chains) + 60 sec Burpees + 30 sec Rest
x 5 Rounds
Then:
10x BS Good Mornings @ 45# bar + 10x Anchored Leg Raises
x 5 Rounds
Cool Down
Strength Endurance
10:00 Warm Up
2 × 8 Shoulder Openers
2 x 5 Cuban Press
Work on mobility
3 × 5 Wall Squats
3 x 3 Ass to Bench Single Leg Squat
2 x 10 Good Morning
Then:
Work up to Heavyish Deadlift
Then:
5x Deadlift
10x GHD Sit Up
60 sec FLR
x 5 Rounds
Then:
5x Floor Press
5x Floor Wiper (weight locked out over chest)
x 7 Rounds
Then:
Cool Down
