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10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Then:
Barbell or KB Complex –
6x Dead Lift
6x Bent Over Row
6x Hang Cleans
6x Front Squat
6x Push Press
6x Push Ups (hands on barbell for extra challenge)
X 3 rounds, try to increase weight each round, only rest is to switch weight.
Then –
20 – 15 – 10 reps of each:
Pull Ups
GHD Sit Ups (or weighted sit ups on floor)
Calories @ machine of choice
Then –
Cool down, stretch
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 10 Push Press (medium weight)
Then:
2min Step Ups – hold weight at chest or at sides
200m Sprint @ Machine of choice
60sec Wall Sit Hold (or BOSU squat hold)
60sec rest
5 rounds
Then:
10 to 1 Push Up Ladder
After each “rung”, complete 15m Bear Crawl
(If bear crawl is a no go for athletes, they can do mountain climbers or plank hold instead)
Then:
Cool down with more mobility
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility or stability or both
2 x 5 Squat Jumps
2 x 5 (per side) High Knee March – hold KB at chest
2 x 5 Reverse Flies
Then:
8x RMM @
+ 4x Box Jumps
6x RMM @
+ 6x Box Jumps
4x RMM @
8x Box Jumps
2x RMM @
+ 10x Box Jumps
Increase weight on RMM as reps decrease
Rest as needed to maintain form
Then:
12x Med Ball Sit Toss (or single arm weighted sit ups, switch arms at 6)
6x per side Windshield Wipers (lock weight out over chest?)
60sec Ring Support
X 4
If time:
Team 2000m ski erg – switch every 200m or go for it solo
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 goblet squat
2 x 5 reverse flies (DBs or bands)
Then –
10x KB Swing
10x Push Press
60sec rest
x 5 rounds, increase weight through rounds if possible
Then –
10x Push Ups
30m Broad Jumps
x 4 rounds, rest as needed
If time:
30sec crunches + 30sec side plank each side + 30sec flutter kicks
x 2-3 rounds no rest
Then –
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Frog Hops
2 x 30m Tactical Lunge
Then –
5x Head Cutters (medium heavy weight)
10x Split Jumps
x 5 rounds, rest 30-60sec between rounds
Then –
12x Seated Med Ball Toss
5x Windshield Wipers each side
30sec Ring Support
x 4 rounds, rest as needed
If time:
Roll dice for extra credit 🙂 😉
Cool down , stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Push Press
2 x 30sec hard / 30sec easy @ machine of choice (or jump rope or frog hops) — open up lungs
Then –
8x Ball Slams
200m ski or row sprint
x 5 rounds, 60sec rest between rounds
Then –
5x Pull Ups
8x Push Ups
60sec Mountain Climbers
x 4 rounds, rest as needed to maintain form
Then –
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
Then –
2 x 10 of each (on each side) –
Side lying heel circles
Reverse clamshells
Side Lying Bicycles
Then –
10x Skater’s Lunge hops (each side)
10x Whip Smash
30sec OH Plate Hold
x 5 rounds, rest 60sec between rounds
Then –
8 to 1 ladder of each
Deck Squats
Bent Over Row
(rest as needed)
Then –
1000m ski or row for time
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Goblet Squats
2 x 10 Frog Hops
2 x 5 SOTS press w/PVC
Then
Warm up to Back Squats not too heavy, see below…
Then –
5 x 5 Isometric-Dynamic Back Squats
on each squat: hold for 3-sec in 3 positions on the lower (1/3 depth, 2/3depth, full depth); then accelerate fast up to standing.
Rest 60-90sec between sets, can alternate with partner if class is big
Then –
10x Anchored Leg Lowers
5x Chest Press on BOSU or exercise ball (push hips up into a bridge)
30sec Side Plank Hold – each side, can add top leg lift for added glute med work
x 5 rounds, rest as needed
Then –
8 x 30sec hard / 30sec less hard @ machine of choice
Then –
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Weighted walking lunge – hold KB at chest
2 x 5 Push Press
Then –
6 to 1 ladder Split Squats (each side) – can go up in weight as reps decrease
After each “rung” of split squats, complete 15m Flying Burpees – increase to 30m if class wants to throw down 😉
Then –
10x Pull Overs
30sec Kayakers
30sec rest
X 4
If time –
Roll dice for extra credit
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 Push Ups
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then –
5x Box Jumps
5x Push Press (heavy)
X 5 rounds, rest 60-90sec between rounds
Then –
3x Pull Ups (can add weight)
60sec Front Plank Hold
10x Sit Ups
X 4 rounds, rest as needed
Then –
4 x 250m sprint at machine of choice (or 25cal air dyne, rest 60sec between sprints
Then –
Cool down, stretch