STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 goblet squat
2 x 10 KB Swing
Then:
Work up to a heavy-ish Back Squat
Then:
5x Back Squat, strict form!!
5x Strict OH Press
5 Rounds, rest 1-2 minutes between sets
Then:
5x Pull up + 5x KTE (yes that is awful)
x 5 rounds, rest as needed
Then:
Finish with 8x Burpee + 30 sec sprint (machine of choice) + 60 sec rest
x 5 rounds
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!!!!
STRENGTH
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
Work on mobility
3 × 5 wall squats
2 x 8 goblet squats
2 x 10 good morning
Then:
Work up to weight then:
5x Back Squat
5x Bent Over Row (KBs or DBs)
5 Rounds, rest 1-2 minutes between rounds
Then:
30-20-10 reps of each:
Push Press + Push Ups + KTE
Then, if time:
1000m ski/row for time
Cool Down
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
2 x 10 KB Swings
Then:
15m heavy sled push fast! explosive power
10x ball slams
30sec OH Plate Hold
5 rounds, minimal rest
5:00 rest
Then:
10x Deck Squats
8x Push Ups
5x KTE
5 rounds, minimal rest
Then:
If time:
8×30/30 “hateful eight” hard/less hard @ machine of choice
Cool Down
Strength + Power Endurance
10min warm up row or air dyne
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall Squats
2 x 20 Lunge (10m forward, 10m backward)
3 x 10 Goblet Squat
Then:
Dynamic-Isometric Back Squat with 5 sec pause in each position, 4 stops
1 set @ Bar x 6 reps
1 set @ Bar + chain x 6 reps
2 sets @ Bar + 2 x chain (2x)3 reps
Then:
2 x 10 Back Squat
5 x Back Squat
Then:
Back squat set:
4x
6x
8x
Four rounds, rest 3 min between sets
Finish with:
intervals of each of the below: 20 sec work / 10 sec rest
Pull Ups
Squats
KTE
Push ups
8 rounds each (4:00)
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
2x30m Tactical Lunge
Then: Team 1
15m HEAVY sled push – should be heavy and slow!!
30x Mountain climbers per leg
5 rounds, rest as needed
Then: Team 2
5x Heavy Goblet Squats
8x Pull Ups
5 Rounds, rest as needed
Then, Swap teams
If time at end:
10x Standing Lateral Med Ball Toss, each direction
5x KTE (or leg lowers if athlete can’t do KTE)
As many rounds as you can complete in 5 minutes
Then,
Cool Down
STRENGTH
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility/stability
3 x 5 Wall squat
30m Single Arm OH Walking Lunge (per arm)
Then:
Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry
Then:
5x (per leg) Weighted Step ups
8x KTE
6 Rounds, rest ~60sec between rounds
Then:
10x Burpee/Box Jumps – Do a burpee, then the jump portion of the burpee turns into a box jump
60 OH plate hold
60 sec rest
5 rounds
Then, Cool Down
Strength
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Weighted Split Squat, weight held in Front Rack, two Kbs or one DB.
3 per leg, (heavy)
8x Body row
5x KTE or GHD Sit up
6 rounds
Then:
50/40/30/20/10 cal ladder work rest 1:1 can do in teams one works one rests.
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 8 Goblet Squat deep with hip opening and postural work!
Then:
Work up to heavy Front Squat
Then:
5x Front Squat
20x Halo or Bulgarian bag swing – 10x Each direction
R est as necessary (1-2min between front squat sets if heavy)
x 5
Then:
30 secs sit up or KTE
30 secs mtn climber
30 sec ring support
30 sec rest
x 4
If time:
1:1 Work rest 250m efforts ski or row/or 60 sec air dyne for calories
x 5
Cool Down – mobility work
Power Endurance
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m OH walking lunge
Then:
One KB 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 Ski/Row go hard! (or 60 sec Airdyne)
1:1 work rest
If time:
60sec Ring Support + 10x KTE
x 3
Cool Down
Athletes: Ian, Seth, Ants
