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 Pull Up 20x Push up 30x Sit up 40x Air Squat 50x Mtn Climber 40x Body Row 30x Windshield Wiper […]
10:00 Warm up 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 squat jumps Then: You can do step ups fast if split jumps are no go 10x Split Jumps (total so 5 per leg) + 250m sprint […]
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Push Ups 2 x 5 Squat Jumps Then: 8x RMM + 20x Frog Hops + 1 minute rest 6x RMM + 30x Frog Hops + 1 minute rest 4x RMM + […]
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 3 x 6 goblet squat Then: Warm up to Back Squat weight – reasonable (for 5 reps) Then: 5 x 5 Back Squats Rest 60 sec between sets Then: 8 to 1 […]
10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2×30/30sec DB PP / OH Hold 2×30/30sec squat/squat hold Then: 500m Row/Ski (go hard) 30x Goblet Squat 30x Dips (Rings or Bar) 30x Anchored Leg Lowers 30x Box Jumps 30x DB Push Press […]
10:00 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 Push Ups 3 x 5 Goblet Squats Then: 8 to 1 Ladder Bent Over Rows After each “rung”, do 15m Weighted Walking Lunges – same weight? Hold at sides Rest […]
10:00 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 10 Good mornings 2 x 5 Squat Jumps Then: Find weight for Dead Lift (medium heavy) Then: 10x Dead Lift (can be with Hex, BB, or KB) – medium heavy 15m […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 8 goblet squats – deep, hip opening, focus on posture 2 x 30m tactical lunge Then: Work up to a heavy DL (find weight for 5 reps) Use Hex, KB, or BB […]
PE/SE 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 5 Squat jumps Then: Find weight/warm up to KB cleans and step ups – same weight for each Then: 5x KB Cleans 5x each side Weighted […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single Arm OH Walking lunge – forward/backward each arm Then: 10x KB Swings 30m Weighted Walking Lunge – hold weight at sides 10x Push Press (same weight as walking lunges?) 5 Rounds, rest […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3×6 Goblet Squats 3×5 Body Row Then: 5x (Heavy) Front Squat 5x Pullups X5 Rounds, Rest 1-2 minutes between Rounds Then: 10x Split Jumps 5x Pushpress 10x Landmine Russian Twist (Total) X5 Rounds, rest as needed for […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking Lunge (Forward/backward- switch) Then: 3x TGU (Per side) 5x Bent Over Row X6 Rounds, Rest 1-2 minutes between rounds Then: 8x KB Swing 30-60 sec FLR/front Plank 60m Farmers Carry X4 Rounds, Rest as […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2×10 Good Morning 2×10 Bent Over row Then: 3x (Heavy) RDL 5x Front, lateral, Reverse Fly X6 Rounds, Rest 1-2 minutes between rounds Then: 10x Med ball sit toss or single arm weighted situp 10x Side Plank […]