10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 8 goblet squats
Then:
Work up to a heavyish back squat
5x Back Squat +
6x Ring or regular Dip
x 5 rounds rest as needed
Then:
5x Bent Over Row
10x Spilt Jump
10x Leg Lower
x 5 minimal rest
Cool Down
10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3×5 wall squats
2 x 8 Goblet Squats
Then:
3x per side Swing Snatch (or clean and Press) + Reverse TGU + Windmill
Then: – Teams if necessary one group does first piece of workout, other group does second then switch
Back Squat
Work up to a heavyish back squat 5 RM
Then
5x Back Squat +
8x Box Jump
x 5
Then:
5x Bent Over Row
8x Push Press
30 sec OH hold
x 5
Cool Down plus mobility work
10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat jumps
3 x 6 goblet squat
Then:
work up to back squat, not too heavy see note below.
Then:
5x Back Squat, hold at the bottom come up fast.
6x Box Jump
x 5 Rounds rest as necessary
Then:
10x Halo or Bulgarian Bag Swing
5x Push Press
x 5
Then: 3:00min Bear Crawl
Cool Down plus mobility work
Strength
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Deep Hip Opening Goblet Squats
Then:
5x Back Squats
6x Dips (Rings/Bar)
X5 rounds (Rest 60 seconds between)
Then:
8x Burpee
5x KTE or 10x Feet to hands
15m Sled Pull
X5
Then: 4x250m ski/Row. 1:1 work/rest
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 5 SOTS press with PVC
2 x 8 Goblet Squats
Then –
Warm up to ~heavy back squat – can add chains for extra stability challenge
Then –
5x Back Squats (with chains?)
15m Bear Crawl Heavy
X 5 rounds, rest 60sec between rounds
Then –
3x Pull Ups (can be weighted)
5x Windshield Wipers each side
10x Med Ball Sit Toss (or, weighted sit ups)
X 5 rounds, rest as needed
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
3 x 6 Goblet squat
Then:
Warm up to Back Squat weight – reasonable (for 5 reps)
Then:
5x Back Squats
6x Push Press with DB’s or KBs
Rest 60 sec between sets
5 rounds
Then:
10x Halo with KB or Plate
15-30 sec per side, side plank (can hold stability ball between feet for added challenge)
5x Pull Over KB
x 4 rest as needed, no form loss.
Finish with:
3 x 500m row/ski or 2 min airdyne (1:1 work:rest – rest the same amount of time it took for the interval
Cool Down with light mobility work or a recovery walk or spin and do mobility later.
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 5 SOTS with PVC
Then –
Warm up to heavy Back squat
Then –
3x heavy Back Squats
5x Push Ups (on rings for added challenge)
Rest 60-90sec
X 6 rounds
Then:
10x Body Rows
12x Weighted Single Arm Sit Ups (switch sides at 6)
60sec Plank Hold with Alternating Shoulder Taps
X 4 rounds, rest as needed
If time:
1000m row/ski for time
Cool down with mobility
10:00 warm up + mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 SOTS press w/PVC
2 x 8 goblet squats, deep with hip opening, focus on posture
Then:
Warm up to heavy Back Squat (for 5 reps)
then:
5 x 5 Back Squats
Rest 90-120 sec between sets
During rest, complete 5x Box Jumps
Then:
5x Pull Over (heavy)
8x Floor Press (heavy)
10x Windshield Wipers (total so 5 each side)
x 5, rest as needed
Then:
1000m for time
Cool Down with mobility
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 6 Goblet squats – deep, hip opening, focus on posture
3 x 5 Squat Jumps
Then:
Warm up to Back Squat not heavy
Then:
5 x 5 Isometric-Dynamic Back Squats
How this works: pause for 3-4 seconds in four positions on the lower: top of squat (standing), 1/4 squat depth, 1/2 squat depth, full squat depth – quads parallel or whatever is full depth for your ROM; after last pause, recruit glutes for fast acceleration up, feet leave the floor if possible)
Rest 1-2minutes between sets
Then:
6x Burpee Broad Jump
30sec Ring Support
5 Rounds
If time:
6x (20sec sprint / 60sec rest) @machine of choice
Cool Down