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
3×5 Single leg ass to bench
Then:
5x Weighted Step Ups
10x Plate Halo (per side)
X5 rounds (Rest 60-90 seconds per side)
Then:
8x Ball slams
15m Plank sled or KB pull
5x Pull Up
X5 rounds
Then: 1000m Ski/Row for time on machine
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat jumps
2 x 10 goblet squats (deep, hip opening)
Then:
5x Cleans (BB or KB)
5x per side Step Ups
10x Deck Squats
X 5 rounds, minimal rest
Then –
10x KTE + 5x per side Windshield Wipers (or Floor Wipers)
X 4 rounds, rest as needed
Then –
3 x 500m ski/row for time (go hard!
Rest 2 minutes between each
Then –
Cool down, stretch
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
2 x 10 Push Press (medium weight)
Then:
2min Step Ups – hold weight at chest or at sides
200m Sprint @ Machine of choice
60sec Wall Sit Hold (or BOSU squat hold)
60sec rest
5 rounds
Then:
10 to 1 Push Up Ladder
After each “rung”, complete 15m Bear Crawl
(If bear crawl is a no go for athletes, they can do mountain climbers or plank hold instead)
Then:
Cool down with more mobility
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 Side Lying Leg Lifts each side
Then –
Warm up to ~heavy Step Up and Halo weight
Then –
5x Step Ups (heavy) each side – hold weight at chest
10x Plate Halos each direction (or Bulgarian Bag Swings)
X 5 rounds, rest as needed
Then –
10x KB Swing
15m Standing Sled Pull (heavy)
5x Burpees
X 5 rounds, rest as needed
Cool down, stretch
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Good Mornings
2 x 8 Reverse Flies (with light dumbbells or cross gym bands)
Then:
6x Dead Lift (KB / Hex Bar / BB; not super heavy)
8x Burpees
10x Step Ups – weighted
6 Rounds, rest as needed to maintain form
Then:
10x – 5 per arm Landmine High Lateral Raise (like a Y) – or DB athletes choice, switch hands each rep.
30 sec Slam Ball stir the pot, switch directions at 15 sec
100m sprint @ machine of choice or 30 sec Airdyne
4 rounds
60sec rest between each
Then:
Cool Down
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 x 5 Wall squat
3 x 6 Goblet Squats
Then:
Warm up to Step up weight, reasonable for 5 reps, weight can be held at chest, BB on back or DB/KBs in hands however do not swing the weigh to make the movement easier.
Then:
5x Step up
10x KB Swing
30 over head plate hold
x 5 rounds, rest as needed
Then:
8x Pull over
10x Anchored leg lower
60sec FLR (or Plank on floor) or mtn climber.
4 rounds minimal rest
Then:
8×30/30sec hard/less hard @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/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 x 5 Wall squat
3 x 3 SLSLDL with KB
Then:
Warm up to Step up weight, reasonable for 5 reps, weight can be held at chest, BB on back or DB/KBs in hands however do not swing the weigh to make the movement easier.
Then:
5x Step up
8x Burpee
x 5 rounds, rest as needed
Then:
8x Body Row
60 sec weighted wall sit
60sec FLR (or Plank on floor) or mtn climber.
4 rounds minimal rest
Then:
8×30/30sec hard/less hard @machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.
STRENGTH #4
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 30m Tactical Lunge
Then:
Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or BB on back.
Then:
5x Weighted Step Up per leg
8x Pull Over
5 Rounds, rest as necessary so no form loss
Then:
5x Chest Press – Bench/Bosu
15m Plank sled pull (or KB pull)
5 rounds, rest as needed
Finish with:
3x 250m ski/row 1:1 work/rest or 60 sec on airdyne/60 sec rest.
Cool Down with light mobility work or a recovery walk or spin and do mobility later.
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2x30m Tactical Lunge
Then:
Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or bar bell on back.
Then:
5x Weighted Step Up per leg – weight can be in KB Front Rack, Barbell on back or DB’s in hands at sides make sure to not swing the DBs to create momentum.
6x Bent over row – difficulty level athletes choice, can be BB, DB/KB and single arm with lock off.
5 Rounds, rest as necessary so no form loss
Then:
5x Floor Press DBs or BB
10x Windshield Wiper or Floor Wiper (total) – if appropriate have athlete hold weight from press locked out over chest.
5 rounds, rest as needed
Then, if time:
100 cal airdyne or 50 cal ski erg or row
Cool Down with light mobility work or a recovery walk or spin and do mobility later.