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| 24 | 25 | 26 | 27 | 28 | 29 | 30 |
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 × 5 wall squats
30m OH walking lunge
Then:
Work up to weight for TGU
Then:
3x TGU per side
6x Ring Push up
6 rounds rest as needed
Then:
8x Ball Slam
8x KB Swing
30 Mtn climber
x 4 Rounds minimal rest
Cool Down – light mobility work or a recovery walk/spin etc.
STRENGTH #5
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 appropriate for 5 reps
Then:
5x Front Squat
10x Sit Med Ball Toss
30 sec Ring support
Rest 90 secs
x 5 Rounds
Then:
30 secs Ball Slam
30 secs Halo or Bulgarian bag swing- switch direction at 15 sec
30 sec Mtn Climber
30 sec rest
x 3-4 rounds
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 ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Goblet Squat deep with hip opening and postural work!
Then:
Work up to weight for TGU
Then:
3x TGU per side
6x Ring Dip or regular dip
6 rounds rest as needed
Then:
8x Ball Slam
8x Deck Squat
30 sec side plank/each side
x 4 Rounds minimal rest
Cool Down – light mobility work or a recovery walk/spin etc.
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 30/30sec hard/easy at machine of choice to open up lungs and get things going 🙂
2 x 8 push ups
30 m Tactical Lunge
Then:
10x Burpee
10x Ball Slam
10x Split Jump
20 Calories Machine of choice
60 sec rest
x 4 rounds
Then:
Cool Down Mobility work
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 Deadlift not too heavy
Then:
5x Deadlift
10x Ball Slam
x 5 rest as necessary after slams
Then:
8x Push Up
8x Ring Dip
30sec Side Plank per side
4 Rounds
If time:
1000m ski/row
Cool Down mobility work
10:00 Warm up
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Overhead Walking Lunge
2 x 15 Air Squats
Then:
3x TGU
8x Box Jump
x 5 rounds rest as necessary
Then:
10 – 1 Ladder (decreasing for each)
Ball Slams + KB Swings
(10/10, 9/9, 8/8, 7/7, 6/6, 5/5, 4/4, 3/3, 2/2, 1/1)
Rest as needed to maintain form
Cool Down Mobility work
10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 3 Cossack Squat Stretch
2 x 8 Frog Hops
Then:
5x Side Lunge Each Side (alternate) – with or without weight at chest
10x Ball Slams
60sec OH Plate Hold
x 5 rounds, rest 60sec between each
Then:
15x Whip Smash
10x Split Jumps (total so 5 each side)
30sec Kayakers
x 5 rounds, rest 60sec between each
Then, if time:
1000m ski/row for time
Cool Down
10:00 Warm up
Work on Mobility / Stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 6 Goblet squats deep, hold and stretch
2 x 30m Tactical lunge
Then:
Warm up to heavy BSSU
Then:
5 x 3 BSSU per leg
Rest 1-2 minutes between sets
During rest, complete 5x Reverse fly (light weight)
Then:
10x Ball Slam
10x Split Jumps (total)
60sec OH Plate Hold
x 5 Rounds
If time:
1000m ski/row for time
Cool Down
10:00 Warm up ski/row/bike
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, find posture and stability at bottom of each rep)
Then:
10x DL (medium heavy / reasonable weight; aim for 0.75-1x BW for heavier hitters)
10x KB Swing (medium heavy)
60m Farmers Carry (should feel heavy without compromising form)
60sec FLR on Rings (or Plank on floor or Bosu)
x 5 rounds, rest 1min between rounds
Then:
10 – 1 Ball Slam/Pull Up Ladder
(10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10)
Resting as needed to maintain form.
Cool Down, mobility work
10:00 Warm up ski/row/bike
Mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
3 x 30/30sec machine of choice to open up the lungs a bit
Then:
10x Ball Slam + 5x Pull Up
x 5-6 rounds depending on group, minimal rest
Then:
10x KB Swing + 5x RMM
x 5-6 rounds depending on group, minimal rest
If time:
3 x 500m ski/row for time; rest 2minutes between each effort
Cool down with mobility