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 2x 30m Tactical Lunge 2 x 5 SOTS Press Then – 6 to 1 ladder Split Squats (hold weight at chest or at sides) After each rung, complete 15m Flying Burpees Minimal […]
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 Good Mornings 2 x 5 Push Ups Then – 10x Dead Lifts 10x Chest Press (at bench or BOSU) 60sec Plank Hold X 5, minimal rest Then – 10 […]
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 8 Push Press Then – Partner up (or use a stopwatch) 10 to 1 Head Cutter Ladder Pick one weight for the ladder, while one […]
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 Squat – deep, work on hip opening and posture 2 x 30/30sec hard/easy at machine of choice – open up lungs Then – 10x Front Squats (can use […]
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 […]
Strength #8 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 8 Good mornings Then – 10x total steps Weighted Walking Lunge 15m Sled Pull (standing or in plank position) x 5 rounds, rest as needed to maintain […]
Strength #7 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 30m Tactical Lunge 3 x 5 reverse flies Then – Warm up to heavy Dead Lift (Hex or BB or KB) Then – 5x Dead Lifts (fairly […]
Strength #6 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 8 Good mornings 3 x 5 per side Maxercist Row Then – warm up to heavy-ish SLSLDL (can be with BB or KB) and do a couple […]