STRENGTH
10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 3 slsldl
2 x 10 KB Swing
Then:
Work up to a heavy DL
Then:
6 x 3 Deadlift with 1 -2 min rest between sets
Then:
5x Single Arm Bent Over row 3 position lock off on the lower
5 – 10x Push ups can be on rings
60 OH Hold (plate or BB)
x 5
then:
6 x 20 sec interval (go hard!) 60 sec rest
Cool Down
PE/SE
10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
squat jumps 3 x 5
tuck jumps 3x 5
Then:
10x Front Squat (or Goblet Squat)
10x Box Jumps
5x each weight heavy/light med ball sit throws (one person throws, other person catches; then switch; so 10 throws per person total alternating heavy/light)
5 Rounds, rest as needed
Then:
5x Push Ups + 60m Farmer’s Carry + 60sec OH Plate Hold
5 Rounds, rest as needed
If time:
5x200m ski/row (hard) + 60sec rest between each
Then
Cool Down
PE/SE
10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 8 good mornings
30m OH walking lunge (forward/backward each side)
Then:
5x per side TGU + 10x Pull Ups (or Body Rows) + 500m ski/row for time
4x per side TGU + 8x Pull Ups + 400m ski/row for time
3x per side TGU + 6x Pull Ups + 300m ski/row for time
2x per side TGU + 4x Pull Ups + 200m ski/row for time
1x per side TGU + 2x Pull Ups + 100m ski/row for time
Increase weight on TGU as reps decrease
Can add weight to pull ups if appropriate
Rest as needed
Then:
Cool Down
PE/SE
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
30m tactical lunge
2 x 5 squat jumps
Then:
6:00 30sec work /30sec rest step ups weighted – don’t put weight down
2:00 total rest
6:00 30sec work /30sec rest head cutters – don’t put weight down
2:00 total rest
6:00 30sec work /30sec rest burpees (hold plank for rest is you’re tough) ( ;
2:00 total rest
6:00 30/30sec hard/easy @ machine of choice
2:00 cool down
Then
300sec plank hold (hands on rings, feet elevated, etc to make it harder if appropriate)
Then:
Cool down, stretch
PE/SE
10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 6 goblet squat
2 x 10 sit ups
2 x 10 push press
Then:
10 – 1 KB Swing Ladder;
increase weight as reps decrease if appropriate
between each rung, do 3x dead hang strict pull ups,
Then:
10 to 1 Push Up Ladder
between each rung of push ups, do 15m bear crawl
Then:
8x 30/30sec hard/less hard @ machine of choice (hateful eight)
Then:
Cool down, stretch, work on mobility
PE/SE
10:00 warm up ski/row
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 8 goblet squats
2 x 30m tactical lunge
Then:
find weight for step ups (weight at FR)
Then:
5 per side weighted step ups – hold weight at FR
30m heavy sled pull
5 rounds, rest as needed
Then:
P1: 60sec FLR
P2: 60sec Bulgarian Bag Swings (or Plate Halos or just OH hold) – switch directions every 5 rotations
switch
rest 60sec
5 rounds
Then:
Finish with 1000m event for time or 100 cal on Airdyne
Cool Down
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 5 Squat Jump
2 x 10 KB Swings
Then
5x Ball Slam (heavy ish) + 10x Split Jumps (total reps; can be weighted)
10 rounds for time
time?
rest 5:00
Then
Ab Cluster
60 sec plank hold + 30 sec Flutter Kick + 60sec sit up + 30sec mountain climbers + 30sec side plank each side
60 sec rest
x 2 rounds
If time:
3 x 500m ski/row for tie; rest 2min between efforts
Then:
Cool Down, mobility work
PE/SE (Accumulation)
10:00 warm up ski/row
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 8 goblet squats
2 x 30sec Mountain Climbers / 30sec rest
2 x 30sec Frog Hops / 30sec rest
then
10x Pull Ups + 30m bear crawl heavy + 10 cal ski/row
20x Goblet Squats + 20x Sit Ups + 20 cal ski/row
30x Push Ups + 30x KTE + 30 cal ski/row
40x Back Squat (or Front Squat) + 120sec Plank or FLR + 40 cal ski/row
10x Pull Ups + 30m bear crawl heavy + 10cal ski/row
then
Cool down 10min
PE/SE
10:00 warm up ski/row
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2x 30/30sec DB PP/OH hold
2x 30/30sec Squats/Squat hold
Then:
5x RDL (use DBs – same weights as lunges) + 10x Weighted Walking Lunge (total steps) + 5x Push Ups (hands on DBs if appropriate – get a little deeper ROM; can be on knees)
6 rounds, rest as needed
Then:
1 – 10 Body Row / Pull Up Ladder
1/10, 2/9, 3/8…
Then:
Cool Down
PE/SE
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 squat jumps
3 x 5 tuck jumps
Then:
10x Cleans (or Head Cutter Snaps with a single KB)
500m ski or row go hard 🙂
2 min rest
3 rounds
Then:
8x Push Press (heavy)
1 minute ski/airdyne/row go hard 🙂
1 min rest
4 rounds
Then:
3 x 60sec FLR (or plank hold)
Trade off with partner or 1:1 work:rest
Cool Down