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 2x30m Tactical Lunge Then: Warm up to Heavy Split Squat – can hold weight at chest or at sides in Farmers Carry Then: 3x Split Squat per Leg 5x Body Rows (feet […]
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 Split squat per leg no weight THen: 5x BSSU per leg 8x Pull Over 10x Leg Lower 5 rounds rest as necessary Then: 10x Plate Halos or Bulgarian Bag […]
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: 5x SLSLDL per leg 5x Strict Press x 5 rounds Then: 5x Ball Slams 5x KB Swing 60sec Side Plank Hold , can be standard, FLR […]
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 – pause at bottom work on hip opening and posture Then: Warm up to Heavy Front Squat Then: 5x Front Squat Heavy 5x Body Row Rest 60 […]
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 8 Good Morning 2 x 6 Deep goblet squat Then: 5x Deadlift 5x Strict Press single arm single leg (5 per arm) x 5 Then: 15m Bear Crawl […]
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 Then: 5x RDL 5x pull up (can be weighted) x 5 Then: 10x Deck Squat 10x Burpee x 5 Then: 8x 30/30 The […]
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 Maxercist Row 30 m Tactical Lunge Then: 5x BSSU per leg 10x Halo each direction or Bulgarian bag swing x 5 Then: 5x RMM 30 sec Flutter […]
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 8 Goblet Squats Then: 5x Front Squat or Front Rack Squat with KBs 30 sec ring support 5 rounds Then: 8x Chest Press 10x Spilt Jump 30 m […]
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 Warmup on Machine of choice Mobility/stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Pushups Then: 10x Deadlifts 10x Pushpress 10x Kayaker (Per side) 10x Body Row X5 Rounds, minimal rest Then: 10—1 Ladder of: Burpee Anchored Leg lowers (10/1, 9/2, 8/3, etc)
POWER WO #18 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 Push UPs Then: 10 to 1/1 to 10 Ladder of each Cleans / Burpees 10/1, 9/2, 8/3…. Then: 5x Pull Overs (heavy) 5x each […]
POWER WO #17 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 Tactical Lunge 2 x 10 Good Mornings Then: Find weight for Sled Push and KB swings Then: 6x KB Swings + 15m Sled Push – heavy and fast Rest 30-60sec x […]