10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 Single leg ass to bench or assisted pistol, split squat if knees are an issue
Then:
5x BSSU
5x Pullups
X5 rounds (Rest 60-90 seconds in between sets)
Then:
30m Bear Crawl
5x Pushups
10x Sit-ups of choice
X5 rounds
Then:
Cool down or White Board options
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 Push Press (medium weight)
Then:
2min Step Ups – hold weight at chest or at sides
200m Sprint @ Machine of choice
60sec Wall Sit Hold (or BOSU squat hold)
60sec rest
5 rounds
Then:
10 to 1 Push Up Ladder
After each “rung”, complete 15m Bear Crawl
(If bear crawl is a no go for athletes, they can do mountain climbers or plank hold instead)
Then:
Cool down with more mobility
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 each side Single leg squat to bench
2 x 5 Push Ups
Then –
15m Heavy Weighted Walking Lunge – hold at sides
15m Heavy Bear Crawl
5x Heavy Bent Over Row
X 6 rounds, rest 60-90sec between rounds
Then –
10x Anchored Leg Lowers
30sec Kayakers
30sec Side Plank – each side
X 4 rounds, rest as needed
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 SOTS press with PVC
2 x 8 Goblet Squats
Then –
Warm up to ~heavy back squat – can add chains for extra stability challenge
Then –
5x Back Squats (with chains?)
15m Bear Crawl Heavy
X 5 rounds, rest 60sec between rounds
Then –
3x Pull Ups (can be weighted)
5x Windshield Wipers each side
10x Med Ball Sit Toss (or, weighted sit ups)
X 5 rounds, rest as needed
10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 SLSLDL each side (light)
2 x 5 Push Ups
Then –
5x RDL (DBs/KBs)
15m Weighted Walking Lunge (same weight – hold at sides)
5x Push Press (same weight?)
X 6 rounds – all with same weight? (KBs or DBs)
rest as needed to maintain form
Then –
10x Pull Overs
30m Bear Crawl
X 4, rest as needed to maintain form
Then, if time:
4 x 10 calorie sprints at machine of choice, 1:1 work:rest
Cool down, stretch
10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
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 each set, do 15m Bear Crawl
** or: Split Squats instead of TGU; Mountain Climbers instead of Bear Crawl
5x Split Squats each side, with or without weight, focus on alignment
30sec Mountain Climbers – slow leg movement at first to work on stabilizing movement
3-5 rounds
Then:
5x Pull Up
10x KB Swing
60sec Wall Sit Hold (med ball on lap keep quads parallel to floor)
x 5 rounds, rest as needed to maintain form
Then:
Cool Down
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 (total, so 30 per side)
rest 60 secs
x 6
Then:
3x Strict OH Press (heavy)
5x Body Row
15m Bear Crawl
x 5, rest ~60sec between rounds
If time:
3x 500m interval 1:1 work rest
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 Bear Crawl
5x Reverse Fly (DBs or x-sym bands)
6 Rounds, rest as needed to maintain form
Cool Down
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30m Tactical Lunge
Then:
find weight for heavy step up, farmers carry or front rack position athletes choice
Then:
5x Step Up per leg
5x Strict Press single arm single leg (5 per arm)
x 5
Then:
15m Bear Crawl + 5xPush Up
x 5
Then:
If time the Hateful 8 30/30
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 3 Ass to Bench Single leg squat
2 x 10 Good Morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift
8x Pull Over
x 5
Then:
15m Bear crawl, one push up every two hand movements
rest 60 sec at end of 15m
x 4
Then
4 x 250m interval 60 sec rest
Cool Down