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 30 OH walking lunge – forward and backward then switch arms. Then: 5x TGU (per side) + 8 KB Spike Swing (only use spike if appropriate for athlete) 4x TGU […]

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 8 Goblet Squat deep with hip opening and postural work! Then: Work up to weight for Back Squat Then: 5x Back Squat 60x Mtn climber rest 60 secs […]

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 30m Tactical Lunge x 2 Then: Work up to heavy SLSLDL BB or KB Then 3x SLSLDL 10x Kayaker or Standing Woodchopper each side Then: 5x Pull Over 10x Push […]

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 3 Ass to Bench Single leg squat 2 x 10 Goblet Squat Then: work up to Heavyish Front Squat Then: 5x Front Squat 10x SIt UP/Atomic Sit Up/or […]

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 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU. Then 2x TGU per side. 20 sec ring support x 6 Then: […]

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 30 M Tactical lunge x 2-watch posture!! Then: 10x Split Squat, 5 per leg 20x Bulgarian Bag Swing or Halo 10 each direction x 5 Then: 5x Pull Over 10x […]

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 3 slsldl 2 x 10 KB Swing Then: 3x Deadlift – work up to a “heavy” weight 3x Pull up x 6 Then: 10x Landmine Squat to OH […]

Strength #24 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 5 SLSLDL 30 sec push press/30 sec hold x 2 Then: 5x Step up with knee drive (per side) 10x Plate halo or Bulgarian bag […]

Strength #23 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Hip Opening Goblet squat Then: 5x Back Squat 5x RMM X5 Rounds, rest 1-2 minutes in between rounds Then: 10x Wall ball or […]

Strength #22 10:00 Warm up machine of choice Work on mobility and stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 8 good morning Then: 5x SLSLDL (per side), KB or BB 5x Body Rows, make these hard X5 Rounds, rest 1 minute between rounds Then: […]