10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x5 SOTS Press
3 x 6 Deep Goblet Squat
Then:
5x Split squat
8x Box Jump
x 5 rest as needed
Then:
10x Russian Twist with Landmine
15m heavy sled push
30 sec whip smash
x 5
Then
1000m effort, for time, machine of choice or 50 cal airdyne
Cool Down
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 Ass to Bench
2×10 Frog Hops
Then:
3x SLSLDL (Per side) – For challenge can add bosu ball or foam pad
5x Chest Press
X5 rounds
Rest 60-90 seconds per side)
Then:
10x Whip smash
10x GHD/Sit-up
8x Body Row
X5 rounds
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
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 5 OHS to SOTS combo with PVC at wall
Then –
Warm up to Medium weight OHS (Or, Front Squat if no OH)
Then –
5 x 5 OHS (or Front Squat)
Rest ~1 minute between sets; if doing Front Squats, complete a 30sec OH Plate Hold during rest
Then –
15x Whip Smash
8x Body Row
60sec Wall Sit Hold (Med Ball on lap)
X 5 rounds, rest as needed
If time:
8x 30sec hard/30sec easy at machine of choice
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 Body Rows on rings
2 x 10 Push Press (DBs/KBs)
Then:
10x Body Row
20x KB Head Cutters
30x Push Ups
40x Leg Lowers
50x Whip Smash (or Goblet Squats)
60x Sit Ups
10x Pull Ups
120 sec plank hold (can break up as needed)
Then:
40-30-20-10 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 erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 per side KB Press and Stretch
2 x 5 per side Split Jumps
Then –
5x Push Press (~heavy)
30sec Mountain Climbers
Rest 60sec
X 5
Then –
5x Pull Ups
15x Whip Smash
Rest 60sec
X 5
If time –
4 x 200m Ski/Row sprints (go hard) at ski or row
Rest 60sec between each
Cool down with mobility
STRENGTH #7
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
3 x 6 Goblet Squat
3 x 3 Maxercist row
Then:
Warm up to Heavy Dead Lift – reasonable for 5 reps
Then:
5x Deadlift
8x Push up
x 5 rounds, rest as necessary so no form loss.
Then:
5x Floor Press
10x Kayaker
30 sec Whip Smash
5 Rounds, minimal rest
Then:
Finish with 8 – 1 Pull Up ladder
Rest as needed between sets to finish each rung of ladder with no breaks, can be assisted.
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
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 x 5 Wall squat
3 x 6 Goblet Squat – pause at bottom work on hip opening and posture
Then:
Warm up to Heavy Front Squat appropriate for 5 reps
Then:
5x Front Squat
5x RMM
Rest 60 secs
x 5 Rounds
Then:
30 secs whip smash
30 secs Halo or Bulgarian bag swing- switch direction at 15 sec
30 sec sit up
30 sec rest
x 3-4 rounds – athletes can partner up or team up in a group of up to 4 and roll through this.
If time:
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.
Power
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 Goblet Squats
2 x 5 Squat Jumps
Then:
Warm Up to Front Squat 5 rep weight (moderately heavy)
Find height for box jumps, do a few reps to warm up
Then:
5x Front Squats
7x Box Jumps
x 6 Rounds, rest ~30-60sec between rounds
Then:
30sec Mountain Climbers + 30sec Ring Support + 5x Floor Wipers (or windshield wipers) each side
4 Rounds, rest as needed
Then:
Cool Down, stretch