Strength
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
3×6 Deep Hip Opening Goblet Squats
Then:
5x Back Squats
6x Dips (Rings/Bar)
X5 rounds (Rest 60 seconds between)
Then:
8x Burpee
5x KTE or 10x Feet to hands
15m Sled Pull
X5
Then: 4x250m ski/Row. 1:1 work/rest
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 then switch
Then –
Find weight for ~heavy TGU
Then –
2x TGU per side (heavy if possible)
15m Sled Pull in Plank Position
X 6 rounds, rest 1-2min between rounds
Then –
10x Split Jumps (total)
10x KB Swing
10x Push Press
X 4, minimal rest
Then-
Cool down, stretch
STRENGTH – break up into two teams if group is larger than 2 ppl (minimize sharing of equip)
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 8 Goblet Squats, deep, focus on posture and hip opening
30m Tactical lunge
Then: (team 1)
Warm up to Dead Stop Back Squat (not too heavy, see below)
Then:
5 x 5 Dead Stop Back Squats (dead stop to arms or safety)
Rest at least 1 minute between sets
Then: (team 2)
Use one sled for each athlete and one rope, have the athlete pull the sled and push it back.
15m Standing Sled Pull
15m Sled Push (same weight as sled pull – can be fast)
10x Split Jumps per leg (no weight; focus on speed and power while maintaining form of course)
5 Rounds, rest as needed
If time:
1000m ski/row for time
Then, Cool Down
June 28
PE/SE
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 5 squat jumps
30m Single arm OH Walking Lunge (forward/backward each arm)
Then:
Find weight for KB Clean and Press (or can do Headcutter with single KB)
Then:
5x KB Clean + Press
5x Step Ups per leg (same weight as Clean and Press?)
60sec FLR or Plank on floor
x 5 rounds, rest as needed
Then:
15m Standing Sled Pull
6x Pull Ups
60m Farmers’s Carry
5 Rounds, rest as needed
If time:
1000m ski/row hard
PE/SE
10:00 warm up ski/row
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 x 5 wall squat
3 x 8 goblet squats
2 x 30m tactical lunge
Then:
find weight for step ups (weight at FR)
Then:
5 per side weighted step ups – hold weight at FR
30m heavy sled pull
5 rounds, rest as needed
Then:
P1: 60sec FLR
P2: 60sec Bulgarian Bag Swings (or Plate Halos or just OH hold) – switch directions every 5 rotations
switch
rest 60sec
5 rounds
Then:
Finish with 1000m event for time or 100 cal on Airdyne
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 Squats, deep, focus on posture and hip opening
30m Tactical lunge
Then:
Warm up to Dead Stop Back Squat (not too heavy, see below)
Then:
5 x 5 Dead Stop Back Squats (dead stop to arms or safety)
Alternate with partner, rest at least 1 minute between sets
Then:
15m Standing Sled Pull
15m Sled Push (same weight as sled pull – can be fast)
10x Split Jumps per leg (no weight; focus on speed and power while maintaining form of course)
5 Rounds, rest as needed
If time:
1000m ski/row for time
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 OH walking lunge
Then:
KB Swing Snatch (or Clean and Press if more appropriate) + Reverse TGU + Windmill
3x per side.
Then:
Work up to heavy Front Squat
Then:
6 x 3 Front Squat
Rest 1-2 minutes between sets
During rest, complete 5x Box Jumps
Then:
15m plank sled pull + 8x Chest press (bench or bosu) + 60sec OH plate hold
x 5 Rounds, rest as needed
Cool Down
Power
10:00 warm up + mobility work
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 squat jump
2 x 5 tuck jump
Then:
10x Heavy Goblet Squat
10x Weighted Split Jump – 5 per leg
15m HEAVY Standing Sled pull
Rest as needed
6 rounds
Then:
30 sec sprint /1:00 rest – these are ALL OUT efforts, match pace for all efforts
x 8 rounds
Cool Down, mobility
Power Endurance
Warm up 5:00 C2, 5 min Airdyne
3 x 5 wall squats
2 x 10 goblet squats
2 x 10 DB PP 2 @ 15/20#
20x wall ball at 10#
20x ball slam @ 15#
Then:
Barbell Complex:
Deadlift, BO Row, Clean, Front Squat, Push Press, Back Squat
3 Rounds @ 45, 55, 65#
Then:
P1 15m Heavy Sled Pull
P2 Burpees (till pull is completed)
3 Rounds for time
Cool Down
Athletes:
Mike, Lee
Strength
Warm Up Row/Ski 10:00
2 x 8 Shoulder Openers
3 x 5 Cuban Press
3 x 5 Wall squats
2 x 8 Activation Phase XSym
5 x 3 BSSU
Then:
Work Up to Heavy Deadlift
Then:
5 x 3 DL touch and go style (no dropping)
Rest 1 – 2 min between sets
Then:
5x Romanian Deadlift @ 50% of DL weight
5x Push up
x 5 Rounds, rest 1 min between sets
Then:
10x Ball Slam
15x Med Ball Throw
15m Sled Pull Seated
x 5 Rounds for time
Cool Down
Athletes: Enzo, James
