PE/SE 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 15 Air Squats 2 x 30m Tactical Lunge Then: 30/30sec Air Squat / Squat Hold + 200m sprint ski/row 30/30sec DBPP / OH hold + 200m sprint ski/row 30/30sec […]
PE/SE 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 5 Push Ups 2 x 5 Squat Jumps Then: 10 – 1 Ladder of each Bench Press Goblet Squat Box Jump (10/10/10, 9/9/9, 8/8/8, 7/7/7…) Rest as needed, if […]
PE/SE 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 5 squat jumps 30m Single arm OH Walking Lunge (forward/backward each arm) Then: Find weight for KB Clean and Press (or can do Headcutter with single KB) Then: 5x […]
POWER 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 KB Swings Then: Find height for Box Jumps (if no box jumps, athlete can do KB swings or step ups) Then: 5x Box Jumps 8x Burpees 5 rounds, […]
POWER 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 5 Squat Jumps 3 x 5 Push Ups Then: Warm up to heavy-ish Push Press (BB or DBs or KBs) Then: 5x Push Press (heavy) 10x Split Jump (total; […]
POWER 10:00 Warm up ski/row/bike 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 each arm) 2 x 5 Squat Jumps Then: Warm up to weight for heavy-ish Jerk (or Push Press if more appropriate) Then: 5 x 5 Jerk (or […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Single leg ass-to-bench squat 2 x 5 Squat Jumps Then: Find height for Box Jumps (can do KB Swing if not jumping), and weight for walking lunges (shouldn’t be super heavy) […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge 2 x 5 Push Ups Then: Find weight for heavy-ish Push Press Then: 5x Push Press (heavy-ish) 12x Split Jumps (total; can add weight if appropriate) 6 Rounds, rest […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: Warm up to Squat Clean (can use BB or KB) Then: 5 x 5 Cleans, rest 60-90sec between sets Then: 5x KB Bosu […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 3 per side single leg OTB squat 2 x 15 Air Squats Then: Find weight for Goblet Squat (see below), do a couple practice runs/sprints/high knees if going outside… Then: 8x Goblet […]
10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 3 x 5 Reverse Flies 3 x 8 Goblet Squats – deep, hip opening Then – warm up to heavy Back Squat + Bent Over Row Then – 5x Back Squat […]
10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 8 good mornings 2 x 30m tactical lunge Then warm up to heavy-ish SLSLDL (BB or KB) Then – 5x per side SLSLDL 5x Body Rows @ rings x […]
10minutes cardio warm up 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Any additional mobility/stability on own 2 x 8 Good mornings 2 x 5 per side single leg squat to bench Then – warm up to heavy Dead Lift Then – 5x Dead Lift (fairly heavy) 8x […]