10:00 Warm up ski erg/airdyne/row
Work on mobility or stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then:
3x TGU per side
6x Pull up
5 rounds, rest as needed
Then:
6x Head Cutter (medium weight)
12x Frog Hops
5 Rounds, minimal rest
If time at end:
10x Side plank hip lift (can be with stability ball between feet or weighted – DB in hand)
5x KTE
x 3-5 rounds, rest to maintain form
Cool Down
10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 5 Reverse Flies
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
5x Push Plank Row w/DBs
8x Box Jumps
60sec rest
x 5
Then:
10x Head Cutters
10x Whip Smash
60sec rest
x 5
Then, if time:
5 x 10 calories all out @ ski/row/bike, rest 30-60sec between each, try to maintain pace for each effort.
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 5 Squat Jumps
2 x 5 Tuck Jumps
Split into Teams if group is large
Then: TEAM 1
5x Box Jumps @ low box
5x Box Jumps @ medium box
5x Box Jumps @ high box
x 4 Rounds, rest as needed to maintain form
(If jumping is no go, do 5x KB Swings or Goblet Squats at 3 different weights, x4)
Then: TEAM 2
5x Body Row
5x Floor Press
5x each side Windshield Wipers – lock out weight over chest or press hands into floor
5 Rounds, rest as necessary
Then, SWITCH
Then:
10-1 Head Cutter Ladder – alternating with partner make sure athletes maintain space while completing this
Hold KB at chest while partner completes reps
Then:
Cool Down
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
2 x 5 Squat Jumps
Then:
Find weight for step ups and cleans (same weight for both)
Then:
5x per leg Weighted Step Ups – hold Kbs or DBs at Front Rack position
5x Headcutter
5 Rounds, rest 60-90sec between rounds
Then:
6x Pull Over
Between each set of pull overs, complete 30x mountain climbers each leg
If time:
4x250m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
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
3 x 6 Goblet Squats – deep, hip opening, focus on posture
3 x 5 Squat Jumps
Then:
5x Head Cutter
8x Box Jump
10x Deck Squats
Rest 60-90sec
x 5 Rounds
Then:
30m (each side) Waiter’s Carry (so one hand OH with lighter weight, one hand at side in FC with heavier weight; do 30m with one arm OH then 30m with other arm OH)
30m Bear Crawl
30sec Flutter Kick
x 5 Rounds, rest as needed
If time:
1000m ski/row for time
Cool Down
POWER
10:00 Warm up
2 x 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squats
3 x 8 goblet squats
then –
5x Body Row
15x Whip Smash
60 sec plank, 30 sec one foot elevated/30 sec other foot elevated off the floor.
90sec rest
5 rounds
then –
1 to 10 partner Head cutter ladder
(1:1 work:rest, alternate with partner; the “rest” is holding the KB chest height if appropriate for athlete)
if time:
5x200m ski/row (or 60 secs air dyne)
Rest 1min btwn each
then – cool down
POWER
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
30m Tactical Lunge
2 x 10 Push Press
Then:
5 x Head Cutters (heavy, fast)
10x Broad Jump (or 20x Frog hop)
then 60sec rest
x 5 Rounds
Then:
5x Pull Ups
15 x Sit Ups (add weight as appropriate)
30sec Ring Support
5 Rounds, rest as needed
If time:
4 x 250m ski/row for time
Rest ~60sec between each
Then, Cool Down
STRENGTH
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
30m Tactical Lunge
Then:
Warm up to heavy weighted walking lunges (or weighted step ups if more appropriate)
Then:
15m Heavy Weighted Walking Lunge – weight in Farmer’s Carry
5x Pull Ups
6 Rounds, rest some between rounds
Then:
5x Head Cutter
10x Burpees
5 Rounds
If time:
3 x 30 sec OH Plate Hold, Ring Support, FLR all three in a row for 30 sec each then 30 sec rest.
Then:
Cool Down
Power
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 5 squat jump
2 x 5 tuck jump
Then:
Work up to heavy BB or KB clean
Then:
5x Clean + 150m Row or Ski (or 15 calories Airdyne) – go hard!
Rest 60 secs
x 5 Rounds
Then:
5x Box Jump
10x Burpees
x 5 Rounds, rest as needed
Finish with:
60 sec OH hold + 20x Headcutter, same plate
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 6 Deep Goblet Squat
3 x 5 SOTS Press
2 x 5 OH wall squat, facing wall with PVC
Then:
Work up to heavy-ish OHS
Then:
6 x 3 OHS rest 1 – 2 min between sets
Then:
Pull Over + Head Cutter Ladder 10 – 1
Then:
If time: Team Clapping push up ladder 10 – 1
Cool Down