May 22nd STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 SOTS Press w/PVC 30m OH Walking Lunge – forward/backward each arm Then: Warm up to Heavy TGU Then: 3x TGU per side 5x Pull […]
May 20th STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good Mornings 3 x 3 per side Maxercist row Then: Warm up to Heavy-ish Dead Lift Then: 5 x 5 Dead Lift heavy, touch […]
May 17th STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2x30m Tactical Lunge Then: Team 1 15m HEAVY sled push – should be slow!! 30x Mountain climbers per leg 5 rounds, rest as needed Then: Team 2 […]
May 15th STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture Then: 5 x 5 Front Squats Rest 1-2 minutes between sets Then: […]
May 13th STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility and stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m OH Walking Lunge Then: Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry Then: 5x per leg Weighted Step ups 8x […]
STRENGTH 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 Goblet Squats – focus on hip opening and posture! Then: Team 1 (if more than 4 people…) Warm up to Back Squat heavy-ish, see below… Then: 5 x […]
STRENGTH 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 10 good mornings 30m Tactical Lunge Then: Warm up to SLSLDL heavy (BB or KB) Then: 6×3 per leg SLSLDL Rest 2minutes between sets During rest, complete 5x Ring […]
STRENGTH 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 2 x 10 Good Mornings Then: Warm up to Heavy-ish RDL (KB or BB) Then: 5x RDL heavy-ish 5x Pull Ups 10x GHD or Atomic Sit Ups 5 Rounds, rest some […]
STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m OH Walking Lunge Then: Warm up to heavy TGU Then: 6 x 3 TGU per side Rest ~2minutes between sets During rest, complete 5x Bent Over Row […]
STRENGTH 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 2 x 10 Good Mornings 30m OH Walking Lunge – (15m forward and backward with each arm) Then: Warm up to Heavy Dead Lift Then: 5 x 5 Dead Lift Rest […]
POWER WO#9 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 5 Push Ups Then – 10 / 8 / 6 / 4 / 2 reps of each: Ball Slams + Push Press Increase […]
POWER WO#8 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 2×30/30sec squat/squat hold (no weight) 2×30/30sec hard/easy at machine of choice to open up lungs Then: 6 – 1 Split Squat Ladder (per leg; increase weight each round) After each […]
POWER WO#7 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 Goblet squat 2 x 5 Squat Jumps Then – Front Squat / Box Jump Complex – 10x FS / 10x Box Jump 8x FS / 8x Box […]