10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Goblet Squats 3 x 8 Squat Jumps Then – 15min AMRAP (as many rounds as possible) 10x KB Swings 10x Push Press 10x per side Split Jumps (no weight) Then […]

10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 8 Reverse Flies Then – 10x Body Row + 10x KTE 20x Push Ups + 20x Push Press 30x Anchored Leg Lowers + 30x (per side) […]

10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 5 per side SLSLDL Then – 8x RDL 15m Lunge with Rotation 15m Bear Crawl X 6, rest as needed Then – 8x Box Jumps 8x Burpees X 4, rest as […]

10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Goblet Squats – deep, hip opening + postural focus Then – 10x Back Squats (moderately heavy) 500m Ski/Row – go hard 2min rest X 3 Then – 10x Push Press […]

10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge Then 10x (each side) Skater’s Lunge Hops 20x Whip Smash 60sec Wall Sit Hold X 3, minimal rest Then – 10x Pull Ups 10x Push Ups 60sec Ring […]

10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats Then – 2x 30sec Air Squat / 30sec Squat Hold 2x 30sec DB PP / 30sec OH Hold 2x 30sec Sprint / 30sec Rest (@machine of choice, or jumping jacks / jump rope) […]

10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m Single Arm OH Walking Lunge (forward/backward, then switch arms) Then – KB Complex – try to use same weight for all movements if appropriate. Minimal rest. 3x TGU each side (this can […]

10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 3 x 8 Push Press 2 x 30sec sprint / 30sec easy Then – On the Minute: 10cal Ski/Row/Bike 10x Goblet Squat 10x Burpees 10x Body Row 10x KTE X 5 rounds You […]

10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 30m Tactical Lunge 2 x 10 Squat Jumps Then – 10x Split Jumps (total) + 20sec All Out Sprint 20x Split Jumps + 20sec All Out Sprint 30x Split Jumps + […]

10min warm up ski/bike/row Work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m Single Arm OH Walking Lunge (forward+backward) Warm up to weights for DL and Push Press… Then – 10x Dead Lift (medium heavy) 5x Heavy Push Press 2min Step Ups (can be weighted […]