STRENGTH #2 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 30m Single Arm OH Walking Lunge – forward/backward each side Then: Warm up to TGU – limit weight if still working on ROM If TGU’s are a no go for […]
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 8 Goblet Squats 2 x 30m Tactical Lunge Then – **KB or BB Complex: 6x Dead Lift 6x Bent Over Row 6x Hang Clean 6x Front Rack Squat 6x Push […]
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 Then – Rest as needed to maintain form: Air Squat: 25, 20, 15, 10, 5 Whip Smash: 5, 25, 20, 15, 10 Body Row: 10, 5, 25, 20, 15 Anchored Leg Lowers: […]
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 10 Frog Hops 2 x 10 Body Rows (inclined, fairly easy) Then – “On the Minute” 150m Ski Erg 10x Goblet Squats 10x Pull Ups 10x Sit Ups 10x Push […]
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 8 Push Press Then: 10x Deck Squat 20x Pull Overs (medium heavy) 30x Air Squat (or goblet squat) 40x Mtn Climber (each side) 50x Sit […]
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 Single Leg Squat to bench 2 x 5 Reverse Flies (light DBs or cross-over symmetry bands) Then – 10x Push Press 2 minutes Step Ups (can be […]
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 30m Single Arm OH Walking Lunge (forward/backward then switch) Then – 10x Goblet Squats + 10x Plate halos each direction + 200m ski/row sprint 10x Split Jumps (each side) + 30sec OH […]
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 2x 30m Tactical Lunge 2 x 5 SOTS Press Then – 6 to 1 ladder Split Squats (hold weight at chest or at sides) After each rung, complete 15m Flying Burpees Minimal […]
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 8 Good Mornings 2 x 5 Push Ups Then – 10x Dead Lifts 10x Chest Press (at bench or BOSU) 60sec Plank Hold X 5, minimal rest Then – 10 […]
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 30m Tactical Lunge 2 x 8 Push Press Then – Partner up (or use a stopwatch) 10 to 1 Head Cutter Ladder Pick one weight for the ladder, while one […]