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 SLSLDL each side (light) 2 x 5 Push Ups Then – 5x RDL (DBs/KBs) 15m Weighted Walking Lunge (same weight – hold at sides) 5x Push Press (same weight?) […]
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 SOTS Press with PVC Then – 6 to 1 ladder TGU (each side) Between rungs, do 5x Push Ups Increase weight through the ladder if possible Then – 10x […]
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 10 Frog Hops Then – 15 – 10 – 5 reps of each: Split Jumps (each side) Push Press (with […]
STRENGTH #1 10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 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 8x Body Row 30 sec side […]
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 10 Push Press (light, warm up weight) Then – 10x Ball Slam 15m Sled Push (heavy and fast) 60sec rest X 5 Then – 10x […]
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 – 2x 30sec Push Press / 30sec OH Hold (light!) 2x 30sec Air Squats / 30sec Squat Hold (unweighted) Then – Warm up to / find weight for Jerks (or can […]
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 – deep, hip opening 2 x 5 Push Press, light Then – Find weight / warm up to Clean and Press, can use BB or KBs Then […]
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 Single Leg “OTB” Squat (off the box) Then – 10x Weighted Walking Lunge – hold KB at chest 10x KB Swing (same weight as […]
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 2 x 5 Push Ups (inclined/knee/toes) Then – 8x Box Jumps 5x Push Press (heavy) 10x Deck Squats X 5, rest 60-90sec […]
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 10x each side High Knee March 2 x 5 each side Single leg squat to bench 2 x 5 OH Press and Stretch (KB or DB; light, warm up weight) Then – […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Deep hip Opening Goblet Squats Then: 5x Front Squat 10x Contralateral Ball march (Add weighted ball for challenge) X5 Rounds, Rest 1-2 minutes between Rounds Then: 15m Sled push 15m Sled pull 10x Plate Halo or […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2x30m tactical Lunge Then: 15m (Heavy) Weighted Walking Lunge 3x RMM X6 Rounds, Rest 1-2 minutes between Rounds Then: 60 sec Bottom of squat hold with Landmine (Or weight at chest on bosu ball) 10x Landmine Russian […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Deep hip opening Goblet Squat Then: 5x Backsquat 30-60 second plank with shoulder tap X5 Rounds, rest 1-2 minutes between rounds Then: 10x Anchored Leg Lowers 10x Windshield Wiper 10x Burpee X4 Rounds, rest as needed […]