10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Push Press
2 x 30sec hard / 30sec easy @ machine of choice (or jump rope or frog hops) — open up lungs
Then –
8x Ball Slams
200m ski or row sprint
x 5 rounds, 60sec rest between rounds
Then –
5x Pull Ups
8x Push Ups
60sec Mountain Climbers
x 4 rounds, rest as needed to maintain form
Then –
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 5 Halos each direction (KB or Plate)
Then – Break into teams if class is big
(Team 1)
10x Whip Smash
15m Sled Push heavy + fast
X 6 rounds, rest 30-60sec between rounds
Then –
(Team 2)
10 to 1 ladder of each
Body Rows
Goblet Squats
Rest as needed to maintain form
(Then switch)
Then –
8 x 20sec on / 10sec off: choose one – jump rope, frog hops, air squats, etc
Then –
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 8 Goblet Squat – deep, hip opening, work on posture
2 x 8 KB swings
Then –
8x Cleans (can be with BB or KB) medium weight
30sec sprint @ machine of choice
X 5 rounds, 60-90sec rest between rounds
Then –
5x per side Skater’s lunge with Landmine
10x Bent Over Row (BB or DBs)
10x Reverse Fly (light DBs or bands)
X 4, rest as needed
Then –
30sec Side Plank (each side)
30sec Flutter Kicks
30sec Bicycles
30sec rest
x 3
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 10 Frog Hops
2 x 10 Push Press
Then –
10x KB Swings
10x Ball Slams
30-60sec rest x 5 rounds, try to increase weight through your rounds?
Then –
8x Pull Ups (can be assisted)
5x Windshield Wipers each side (or Floor Wipers for extra challenge)
5x per side Supine Contralateral March – can use weighted med ball for added core work
X 4 rounds, rest as needed
Then –
1000m for time ski or row
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
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 SLSLDL each side
2 x 10 Push Press
Then –
Warm up to heavy RDL – can use BB/KB/or Landmine
Then –
5x RDL
15m Heavy Sled Push
X 5 rounds, rest as needed
Then –
8x Pull Ups
10x Burpees
12x Sit Ups (GHD or Weighted)
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
3 x 8 Goblet Squats
3 x 5 Reverse Flies
Then –
Warm up to Med-Heavy Back squat
Then –
5x Back Squat
8x Push Ups
X 5 rounds, rest as needed
Then –
60m Farmer’s Carry (heavy)
10x Landmine Russian Twist
60sec OH Plate Hold
X 5 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
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
30m Single Arm OH Walking lunge – forward/backward with one arm up, then switch
Then
5x per side Landmine Lunge with OH Press at top of each movement
8x Bent Over Rows
30-60sec Plank Hold (on parallettes or rings, can add leg movements)
X 5 rounds, rest 60sec between rounds
Then
8x Goblet Squats
5x per side Landmine Russian Twist (or kayakers if class is big)
60sec Swimmers
X 5 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 30m Tactical Lunge
5x each side side Lying Thoracic Twist
Then –
5x each side Weighted Step Up – hold KB at chest or can do BB on back
30sec Mountain Climbers
60sec Wall Sit Hold
X 5 rounds, rest 60sec between rounds
Then –
20-15-10 reps of each –
Body Rows
Push Press
Anchored Leg Lowers
Then –
Cool down, stretch