10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2x 30/30 DB PP
2 x 5 squat jump
2 x 10 KB Swing
Then: Team 1
Work up to Push press (DB or KB – or Landmine)
Then:
5x Push Press
6x Box Jump
5 rounds, rest 60 seconds between rounds
Then:
60 sec Mountain Climbers + 250m ski/row/airdyne
5 rounds, rest 60sec between rounds
Finish with
6 – 1 Pull Up ladder
20 sec ring support between rungs of ladder.
Cool Down plus mobility work
10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH walking lunge
Then:
One KB Swing Snatch (Or clean press if athlete can’t swing snatch) + One Reverse TGU + One Windmill equals one rep.
5x each side.
Then:
10x Head Cutter
10x Ball Slam
20x Split Jump – 10 per leg
x 5
Then:
5x 250m sprint (or 60 sec air dyne)
1 :1 work rest
Then
30sec FLR +
5x KTE
3 rounds
Cool down with mobility
10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Squat Jump
2 x 10 Good Morning
2 x 5 push ups
Then:
KB Swing + Burpee Ladder
1 – 10/10 – 1
1 Swing (heavy)/10 Burpee,
Then:
One to One work rest
40, 30, 20, 10 cal ladder machine of choice go hard
Finish with:
Ball Slam + 30 sec side plank/both sides ladder 10 – 1
Cool Down plus mobility work
10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat
2 x 10 KB Swing
2 x 5 tuck jump
Then:
Work up to heavy BB or KB clean
Then:
5x Clean + 150m Row or Ski
Rest 60 secs
x 5
Then:
5x Box Jump
10x Deck Squat
5x Push Up
x 5
Cool Down plus mobility work
10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat jumps
3 x 6 goblet squat
Then:
work up to back squat, not too heavy see note below.
Then:
5x Back Squat, hold at the bottom come up fast.
6x Box Jump
x 5 Rounds rest as necessary
Then:
10x Halo or Bulgarian Bag Swing
5x Push Press
x 5
Then: 3:00min Bear Crawl
Cool Down plus mobility work
10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
Then:
Warm up to heavy Front squat (can be goblet of front rack depending on what is most appropriate for athlete)
Then: (Team One)
5x Front Squat +
15m HEAVY Sled Push but fairly fast, make em work!
x 5 rounds – athletes can pair up on FS and Sled push for space, split into teams if needed
Then: (Team Two)
5x Push Up
5x Body Row
30 sec OH plate hold
x 5 rounds
Then
8x 20/10 Machine of choice
rest 2:00
x 2
Cool Down plus mobility work
10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 Maxercist row
2 x 10 KB Swing
Then:
Work up to heavy BB Clean, if not yet ready for BB clean athlete can do a heavy KB clean or Head Cutter snap (just the first movement of the head cutter.
Then:
5x Clean
10x Split Jump, can use explosive step up if no split jump.
60 sec rest
5 rounds
Then:
8x Pull Up
8x Kneeling Russian Twist with landmine, or Kayaker if more athlete appropriate.
x 5 rounds limited rest
Then:
4×30/30 mtn climber plank
Cool Down plus mobility work
10:00 warm up + Mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 × 5 OHS + SOTS
3 × 5 squat jumps
Then:
warm up to 5RM Push Press (BB/KB/DB athletes choice)
Then:
5x RMM
5x Deck Squat
20 sec ring support
5 rounds
Then:
warm up to heavy weighted Lunge
15m weighted lunge
5x Strict Press – can be with Landmine, KB/DB/BB or one leg one arm, athletes choice.
Then:
If time
8x 30/30 (the Hateful Eight)
Cool Down plus mobility work
10:00 warm up + Mobility
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 Squat Jump
Chest opening on Foam roller or bench
Then:
KB Swing + Floor Press (or) Bench Press Ladder
The swing should be as heavy as the athlete can stabilize and chest press heavy as well.
10/1, 9/2, 8/3…
Then:
Finish with:
5x Standing Russian Twist – Landmine
20 sec interval machine of choice.
x 5
Cool Down, Mobility
10:00 warm up + Mobility
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 10 Good Morning
Then:
KB or BB Clean – Push Press Ladder 10 – 1
Same weight so Clean will be light, focus should be on form always but also speed on clean since its light.
Here’s how it goes:
10 Cleans – 1 Push Press
9 Cleans – 2 Push Press
Down the ladder.
The winner is the person who can go through the entire ladder without having to put the weight down ((; and using a really light weight to achieve the win is just poor form on this one.
Then:
10x Anchored Leg Lower
5 x Pull Over
30sec Plank with shoulder tap
Rest as necessary
x 5
Cool Down with mobility work