10:00 warm up + Mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 × 5 OHS + SOTS
3 × 5 squat jumps
Then:
warm up to 5RM Push Press (BB/KB/DB athletes choice)
Then:
5x RMM
5x Deck Squat
20 sec ring support
5 rounds
Then:
warm up to heavy weighted Lunge
15m weighted lunge
5x Strict Press – can be with Landmine, KB/DB/BB or one leg one arm, athletes choice.
Then:
If time
8x 30/30 (the Hateful Eight)
Cool Down plus mobility work
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
3×3 Maxercist row
Then:
5x SLSLDL
15m Sled push
X5 rounds (Rest 60-90 sec between)
Then:
5x RMM
30-60 sec superman hold
10x GHD or sit-up of choice
X5 rounds
Then: 2000m Ski/Row for time
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility or stability or both
2 x 5 Squat Jumps
2 x 5 (per side) High Knee March – hold KB at chest
2 x 5 Reverse Flies
Then:
8x RMM @
+ 4x Box Jumps
6x RMM @
+ 6x Box Jumps
4x RMM @
8x Box Jumps
2x RMM @
+ 10x Box Jumps
Increase weight on RMM as reps decrease
Rest as needed to maintain form
Then:
12x Med Ball Sit Toss (or single arm weighted sit ups, switch arms at 6)
6x per side Windshield Wipers (lock weight out over chest?)
60sec Ring Support
X 4
If time:
Team 2000m ski erg – switch every 200m or go for it solo
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings
Then:
Work up to heavy Step up
Then
5x per leg Step up – weight on back, front rack or hands at sides – do not swing weights in hands to make movement easier.
6x Body Row
5 rounds, rest as needed
Then:
3x RMM
8x Box Jump
30 sec OH Plate Hold
5 Rounds, minimal rest
Then:
Finish with PE interval:
2000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 8 Goblet Squats
Then:
Warm up to heavy-ish Front Squat, reasonable for 5 reps
Then:
5x Front Squat
8x Body Row
5 Rounds, rest as needed
Then:
5x RMM
15m KB or Sled Plank Pull
x 4 rounds minimal rest.
Then:
Tabata interval:
4x 20/10 Whipsmash or machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.
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 30m Tactical Lunge
Then –
5x Front Raise
5x Lateral Raise
5x Reverse Fly
X 3 (light DBs, a little extra shoulder warm up)
Then –
5x RMM (medium heavy DBs)
10x Deck Squats
X 4, rest 60sec between rounds
Then –
10x Bulgarian Bag Swings or Plate Halos – each direction
60sec Wall Sit Hold with med ball on lap
X 4 rounds, minimal rest
Then –
8x 20sec sprint / 10sec rest @ machine of choice
Then –
Cool down with mobility
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2x 30m Tactical Lunge
Then:
Work up to heavy Step up
Then
5x per leg Step up – weight on back, front rack or hands at sides – do not swing weights in hands to make movement easier.
6x Pull Over
10x Anchored Leg Lower
5 rounds, rest as needed
Then:
3x RMM
8x Box Jump
5 Rounds, minimal rest
Then:
Finish with Power based interval
3 x 500m ski/row or 2min effort on airdyne, rest 2 min between efforts.
Cool Down – light mobility work or a recovery walk/spin etc.
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 8 Goblet Squats
Then:
Warm up to heavy-ish Front Squat, reasonable for 5 reps
Then:
5x Front Squat
5x RMM
5 Rounds, rest as needed
Then:
5x Pull Up
15m KB or Sled Plank Pull
x 4 rounds minimal rest.
Then:
3x 500m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
Cool Down – light mobility work or a recovery walk/spin etc.
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
10x each side High Knee March
2 x 5 each side Single leg squat to bench
2 x 5 OH Press and Stretch (KB or DB; light, warm up weight)
Then –
8x each side Step Ups with high knee drive (can be weighted if appropriate)
5x RMM (heavy-ish DBs)
Rest 60sec
X 5
Then –
15x Whip Smash
10x Bulgarian Bag Swings (or Plate Halos) – each direction
60sec Wall Sit Hold
Rest 60sec
X 5
Cool down with mobility
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings
Then:
Work up to heavy Step up
Then
5x per leg Step up – weight on back, front rack or hands at sides – do not swing weights in hands to make movement easier.
6x Body Row
5 rounds, rest as needed
Then:
3x RMM
8x Box Jump
30 sec OH Plate Hold
5 Rounds, minimal rest
Then:
Finish with PE interval:
2000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.