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!
3 x 3 slsldl with KB
Then:
Work up to heavy Deadlift
Then:
3x Deadlift
60x Mtn climber
rest 60 secs
x 6
Then:
3x Dip (can be rings or assisted)
5x Body Row
15m Bear Crawl
x 6
If time:
The Hateful Eight
6 x 20 sec interval (go hard!) 60 sec rest
Then:
Cool Down
POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 15 Air Squats
2 x 30m Tactical Lunge
Then:
10x Goblet Squat (moderately heavy)
30sec sprint @ski/bike/row
x 3, rest 30-60sec between rounds
Then:
10x Split Jumps (or step ups) per leg
60sec Sprint @ski/bike/row
x 3, rest 60-90sec between rounds
Then:
10x Atomic Sit Ups
15m Plank Sled Pull (or KB if sled is too heavy)
5x Reverse Fly (DBs or x-sym bands)
6 Rounds, rest as needed to maintain form
STRENGTH
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 step up
Then:
5x Step up per leg
10x GHD Sit Up, or weighted sit up if larger group
60 sec FLR (lift one leg for 30 sec then switch)
x 5, rest as needed
Then:
5x Floor Press
5x Floor Wiper – lock weight out over chest if appropriate
x 5, rest as needed
Then:
Cool Down
POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30/30sec DB PP / OH hold
2 x 30/30sec Air Squat/Squat hold
Then:
Warm up to heavy-ish Squat Clean (BB or KB)
Then:
5 x 5 Clean
Rest 90sec between sets, focus on form 🙂
Then:
15m Weighted Walking Lunge – weight can be at chest or sides
15m Flying Burpees
5x Pull Ups
6 Rounds, rest as needed
Then, finish with:
3 x 60sec Ring Support / 60sec Rest
Cool Down, extra mobility
STRENGTH
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 one hand then switch.
Then:
Work up to a heavy TGU.
Then
6 x 2 TGU per side
Between sets, complete 30-60sec Ring Support hold
Then:
10x Split jump (weighted if appropriate)
5x KB Swing
x 5
Then:
8 – 1 Pull Up Ladder
Then:
Cool Down
In the tradition…Bday workout fun for Carolyn’s big 5-0!!!
10:00 Warm up ski/row/bike
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
30m OH walking lunge
2 x 5 squat jumps
then:
25x pull ups (CP unassisted)
25x KTE (CP rings)
complete all pull ups before moving on the KTE
then:
10 rounds for time…
5x flying burpees
5x split jumps (per leg)
5x push press (CP 2@20#DBs)
then:
25x body rows (CP heels on bench)
25x anchored leg lowers (CP with 8# at feet)
then:
3 x 50cal efforts (go hard!) on machine of choice
(CP ski, row, air dyne)
1:1 work:rest (go hard, rest as long as the previous effort takes)
then:
cool down 🙂
Happy Birthday Carolyn!!!!
POWER
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet Squats
2 x 30m Tactical Lunge
Then:
8x Heavy-ish KB Swings
5x per side Weighted Step Ups
Rest 60sec
x 5
Then:
3x RMM (heavy)
300m ski/row hard
90sec rest
x 4
Then:
12x KTE (or Anchored Leg Lowers)
60sec FLR
3 Rounds, rest as necessary
Cool Down
STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30 M Tactical lunge x 2 – watch posture!!
Then:
5x Split Squat (per leg) weighted as appropriate
20x Bulgarian Bag Swing or Halo 10 each direction
x 5
Then:
5x Strict Press
10x Anchored Leg Lower
x 5
Then:
8x 30/30 The Hateful Eight
Then:
Cool Down