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
3 x 8 Goblet Squats
Then:
10x Head Cutter
30sec Mountain Climbers
5 Rounds, rest 60sec between each round
Then:
8x Pull Ups
5x Floor Press with Barbell
5x Floor Wiper (or WW) each side
5 Rounds, rest as needed
If time:
10x (10sec hard / 20sec easy) at machine of choice
Then:
Cool Down Mobility work
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 30/30sec DB PP / OH hold
2 x 30/30sec Air Squat/Squat hold
Then:
10x Ball Slam (or 20x Frog Hops)
10x KB Swing
60second rest
x 5 rounds
Then:
5x Pull Ups
8x Box Jump
60sec OH Plate Hold
x 5 rounds, rest as needed
Then:
3 x 40cal Airdyne – 60 – 90 sec rest between efforts.
Cool Down mobility work
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 8 KB Swings
30m Tactical Lunge
Then:
Warm up to BB or KB Clean
Then:
5x Clean (BB or KB)
150m sprint ski/row (go hard!!)
60sec rest
x 5
Then:
10x Sit Med ball Toss, against wall and catch or just weighted sit up if needed.
8x Light Push Press – work on mobility
x 4- 5 rounds
Then
Cool Down mobility work
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 Squat Jumps
2 x 5 Tuck Jumps
Then: Find appropriate weight for RDL
5x RDL
5x Box Jumps
x 5 rounds rest as necessary
Then:
15m Weighted Walking Lunges
8x Burpees
60sec Wall Sit Hold
5 Rounds, rest as needed
If time:
3 x 500m Ski (or 1000m for time)
90sec rest between each round
Then:
Cool Down Mobility work
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
3 x 6 Goblet Squat
2 x 5 Squat Jumps
Then: find appropriate weight for Clean
5x Clean (BB or KB)
8x KTE
60sec rest
x 4-5 rounds
Then:
10x Body Rows
30second Ring Support
5x each side Floor Wipers (or WW if more appropriate for athlete)
4-5 rounds
Then:
1000m row for time.
Cool Down Mobility
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
3 x 8 KB Swings
Then:
10x KB Swing
8x Deck Squat
5 rounds, rest 1 minute between rounds
Then:
5x Pull Ups
10x Atomic Sit Ups (Or Leg Lowers if sit ups are an issue for your back)
30sec each side Side Plank (can add hip lifts if appropriate)
5 rounds, rest as needed to maintain form
Then:
3 x 250m row or ski 1:1 works rest
Cool Down mobility work
WO #1
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
3 x 5 Squat Jumps
3 x 5 Push Ups
Then:
Warm up to heavy-ish Chest Press or Bench Press
Then:
5x Chest Press
10x Burpee Broad Jump
Rest 60 seconds
x 5 rounds
Then:
10x Ball Slam
10x Split jump if ok for knees if not a quick step up or squat jump instead (weighted)
60sec Plank Hold (or FLR on rings)
5 rounds, rest as needed to maintain form
Cool Down mobility