Strength
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 slsldl with KB
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
5 x 5 Deadlift – touch and go style
Complete 5x strict press between sets.
Then:
15m Bearcrawl + 5x Body row (can be single arm)
x 5
If time finish with with 5x Burpee + 30 sec sprint + rest 60 sec
X 4
Cool Down
Strength
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:
5x Front Squat
20x Halo or Bulgarian bag swing – 10x Each direction
R est as necessary (1-2min between front squat sets if heavy)
x 5
Then:
30 secs sit up or KTE
30 secs mtn climber
30 sec ring support
30 sec rest
x 4
If time:
1:1 Work rest 250m efforts ski or row/or 60 sec air dyne for calories
x 5
Cool Down – mobility work
Power Endurance
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30/30 DB PP (push and hold)
2x 30/30 Squat (squat and hold)
then:
10x Pull Up +
20x Head Cutter +
30x Box Jump +
40x Proper Push ups +
50x Deck Squat (Wall Ball if more appropriate for athlete) +
60x Ball Slams +
10x Pull Ups
Then:
Finish with a 1000m effort for time.
Cool Down.
Power Endurance
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
then:
Then
First round:
5x RMM +
2:00 min row/ski or airdyne go hard
2:00 rest
3 rounds, keep track of pace, maintain pace for all three rounds
Then:
10x Back Squat +
2:00 min row/ski or airdyne go hard
2:00 rest
3 rounds, keep track of pace, maintain pace for all three rounds
Then:
5x Push up + 10sec rest x 10 rounds
Cool Down
Power endurance
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 Goblet squat
3 x 5 Squat jumps
then:
10x KB Swing
2:00 minute Row/Ski or Airdyne
1:00 minute Rest
Three Rounds, try to set goal and maintain pace for all three rounds.
Then:
10x Front Squat or Front Rack Squat (with two Kbs which ever is most appropriate for athlete and level of upper body mobility)
2:00 minute Row/Ski or Airdyne
1:00 minute Rest
Three Rounds, again maintain pace
Then:
30 sec ring support + 30 sec OH Hold (plate, double Kbs or Barbell)+ 30 sec rest
x 4
Cool Down
Mobility
Power Endurance
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 10 good morning
then:
Pull-up +
Deadlift @ 30 – 50% of 1RM (light – warm up weight) +
Box Jump
10-9-8-7-6-5-4-3-2-1 reps of each
rest 5:00 – put toys away.
Then
Ball Slam + Push Press
30 – 20 – 10 reps of each
If time:
Cool down with hateful 8
Mobility
Nov 9
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 6 goblet squats
Then:
5 x 8 Accelerating Back Squat – bar plus chain (15 – 45# bar + chain whatever is appropriate for athlete)
rest 1:00 between rounds
Then:
10x GHD sit up
2 laps waiter’s carry with KB, (light KB in up hand heavy down, 1 lap then switch hand up and down)
x 4
Then: if time
10x Body Row
5x Feet to hands
x 5
Cool Down
Mobility Work
Nov 6
Power
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
2×5 OHS + SOTS
3×5 single leg squat to bench
3×5 squat jumps
Then:
warm up to 5RM Jerk /Push Press (BB/KB/DB athletes choice)
5 x 3 Jerk or Push press athlete’s choice BB/KB/DB
Then:
5x Jerk /PP
7x Box Jump
5 rounds
Then:
warm up to heavy weighted Lunge
6 x 15m weighted lunge
60 sec ring support between sets of lunging.
Then:
If time
8x 30/30 (the Hateful Eight)
Cool Down
November 3rd
Power
10:00 warm up
2 x 8 shoulder openers
2 x 5 cuban press
Mobility Work
3 x 5 wall squat
2 x 5 Squat Jump
Then:
KB Swing + Floor Press BB or DB
The swing should be as heavy as the athlete can stabilize and chest press heavy as well, same weight through the progression.
10/1, 9/2, 8/3…
Then:
10x Bulgarian Bag Swing (or Halo) each direction
10x Deck Squat
x 5
Finish with:
10x 30/30 Machine of choice
Cool Down