10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3×5 wall squats
30m Tactical Lunge
Then:
find weight for heavy step up, farmers carry or front rack athletes choice
Then:
5x Step Up per leg
10x KB Swing
x 5
Then:
5x Pull Over +
10x Anchored Leg Lower
30 sec plank
x 5
Then:
If time:
50, 40, 30, 20, 10 Call ladder work rest 1 : 1
Cool Down plus mobility work
10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3×5 wall squats
3 x 3 Maxercist row
2 x 10 Good Morning
Then:
10x DL -reasonable weight
10x Split Jump – total
60m Farmers Carry – heavy
x 4
Then:
5x Floor Press
10x Floor Wiper 5 each direction.
x 4
Then:
The Hateful Eight
8x 30/30 – for real
Cool Down plus mobility work
10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Squat Jumps
3 x 10 Push Press
Any additional mobility/stability work on own
Then –
10x Clean and Press (medium weight, BB or KB)
*Can try a Clean and Split Jerk for additional challenge/technical skill practice
500m Ski/Row for time (or 50cal airdyne)
x 3 rounds, rest 2 minutes between rounds
Then –
10x Front Squats (or goblet squats)
60sec all out sprint ski/row/bike
x 4 rounds, rest 60seconds between rounds
Then –
3x Pull Ups
5x Dips (rings/bar/bench)
8x KB Swing
10x Sit Ups
x 4, rest as needed to maintain form
Then –
Cool down, stretch
10:00 warm up + work on mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 goblet squats
Then:
6 way BB Complex or DB/KB if better for the athlete
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Push Press
6x Back Squat (if DBs do RMM x 3)
6x Push Up
DO NOT put the bar down.
GO immediate to 250m effort Ski, Row, or 50 cal air dyne.
Rest 3:00
x 4
Finale:
10 – 1 x Ball Slam/Burpee Ladder
10/1 – 1/10
Cool Down plus mobility work