10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 8 Good mornings w/KB
2 x 5 squat jumps
2 x 5 tuck jumps
Then –
10x Dead Lift
5x Box Jumps
5x Push Press
Max rounds in 12 minutes
Then –
10x Body Rows
8x Dips
30m Bear Crawl
X 4, rest as needed to maintain form
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 30m Tactical Lunge
2 x 10 frog hops
Then –
5x Split Jumps (each leg, can add weight if appropriate)
10x Med Ball Sit Toss (partner up)
30sec Mountain Climbers
X 5 rounds, rest 60sec between rounds
Then –
6x 100m Sprint @ ski or row
Rest 60sec between sprints, try to maintain pace on sprints
Then –
8 to 1 ladder of each:
Dips + KTE
Rest as needed to maintain form
Then –
Cool down, stretch
10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
2 x 30/30sec hard/easy at machine of choice to open up lungs and get things going 🙂
Then:
10x Goblet Squats
10x Ball Slam
10x Box Jump
10 Calories Airdyne
60 sec rest
x 4 rounds
Then:
Cool Down Mobility work
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 Squat Jumps
2 x 8 Push Press
Then:
10x Pull Up
20x Push up
30x Sit up
40x Air Squat
50x Mtn Climber
40x Body Row
30x Windshield Wiper
20x Ring Dip
10x Pull Up
If time:
8x 30/30sec hard/easy @ machine of choice
Then:
Cool Down Mobility Work
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 Push Ups
2 x 5 Squat Jumps
Then:
8x RMM + 20x Frog Hops + 1 minute rest
6x RMM + 30x Frog Hops + 1 minute rest
4x RMM + 40x Frog Hops + 1 minute rest
2x RMM + 50x Frog Hops + 1 minute rest
Can increase weight on RMM as reps decrease, if appropriate
Then:
30m Rock Carry
60m Farmer’s Carry
60 sec interval Airdyne
4 Rounds, rest as needed
Then:
Cool Down Mobility work
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2×30/30sec DB PP / OH Hold
2×30/30sec squat/squat hold
Then:
500m Row/Ski (go hard)
30x Goblet Squat
30x Dips (Rings or Bar)
30x Anchored Leg Lowers
30x Box Jumps
30x DB Push Press
30x Pull Overs
500m Row/Ski (go hard)
Rest as necessary to maintain form
Then:
4 x 60sec Plank Hold or FLR / 60sec Rest
Then:
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 30m Tactical Lunge
Then:
Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs
150m Ski or Row (or 10 cal air dyne?)
10x Pull Ups
10x Sit Up (atomic sit ups or weighted sit ups for extra challenge)
10x Ball Slam
10x Burpees
x 5 rounds
Then:
“Ab-pocolypse” 😉
30 sec V-seat hold
60 sec mtn climber
30 sec flutter kick
60 sec plank one foot off the floor for 30 sec then switch elevated foot.
30 sec KTE (or feet to hands on floor)
60 sec rest
4 rounds
Then:
PE/SE (accumulation)
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 reverse flies, use light weight DBs or cross-symmetry bands
Then:
10x Pull Ups
20x KB Head Cutters
30x Dips (bench, bar, or rings)
40x Anchored Leg Lowers
50x Ball Slams (or goblet squats)
60x Sit Ups
10x Pull Ups
300sec plank hold (total time, break up as needed)
Then:
30-20-10 calories ladder on machine of choice
rest about 1-2 minutes between each effort
increase output as calories decrease
Then:
Cool down
10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
30m OH walking lunge (weight in one hand) – forward and backward then switch arms.
Then:
Stations: rotate through every min on the min. You have 60 sec to complete the station, the rest is the remainder of the 60 secs
150m Ski
10x Pull Up
10x Plate or KB Halo – both directions
10x Ball Slam
10x Burpee
x 5 rounds (depending on group can also just have people go through this at their own pace)
Then:
3 x 60sec FLR on rings or Plank hold (floor or bosu)
Then:
Cool Down with mobility work
10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 10 Good Mornings with PVC or strap across shoulders
2 x 10 DB Push Press (light, warm up weight)
Then:
5x RDL (medium heavy weight)
15m Weighted walking lunge (hold in Farmers Carry)
8x push press (can be same as lunge or lighter, depending on athlete)
x 5 rounds, rest as necessary during/between rounds
Then:
10 – 1 Body Row Ladder, 10 reps core work of choice between each rung of ladder; can rotate through different movements.
e.g. 10 reps of – Sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST, KTE, Toes to Bar, Mtn climbers, Kayakers, Flutter Kicks, etc…
If time:
Hateful 8, 8x 30sec/30sec work hard, work slightly less hard, machine of choice
Cool Down with mobility work