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
10:00min 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 Goblet Squats
3×5 Pushups
Then:
5x Front Squats
5x Pullovers
X5 rounds (Rest 60-90 seconds in between)
Then:
8x Bent Over Row
8x Reverse Fly
30-60 sec mountain climber
X5 rounds
Then: 8x 30/30 Hard/Easy on machine of choice
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 8 Goblet Squat – deep, hip opening, work on posture
2 x 8 KB swings
Then –
8x Cleans (can be with BB or KB) medium weight
30sec sprint @ machine of choice
X 5 rounds, 60-90sec rest between rounds
Then –
5x per side Skater’s lunge with Landmine
10x Bent Over Row (BB or DBs)
10x Reverse Fly (light DBs or bands)
X 4, rest as needed
Then –
30sec Side Plank (each side)
30sec Flutter Kicks
30sec Bicycles
30sec rest
x 3
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
30m Single Arm OH Walking lunge – forward/backward with one arm up, then switch
Then
5x per side Landmine Lunge with OH Press at top of each movement
8x Bent Over Rows
30-60sec Plank Hold (on parallettes or rings, can add leg movements)
X 5 rounds, rest 60sec between rounds
Then
8x Goblet Squats
5x per side Landmine Russian Twist (or kayakers if class is big)
60sec Swimmers
X 5 rounds, rest as needed
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 Walking lunge hold KB at chest (light/med weight)
Then –
Warm up to ~heavy Front squat
Then –
3x Front Squats (fairly heavy)
5x Bent Over Rows
5x Reverse Flies
X 6 rounds, rest ~60sec between rounds
Then –
5x Pull Ups
10x Sit Ups (can be weighted)
10x Landmine Russian Twist each side
X 4 rounds, rest as needed to maintain form
Then –
Cool down, stretch
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
3 x 5 each side SLSLDL
3 x 5 Push Ups
Then –
5x Split Squats each side – hold weight at sides or at chest (fairly heavy)
30m Burpee Broad Jumps
X 4, rest 60-90sec between rounds
Then –
10x Bent Over Rows
10x Plate Halos – each direction
60 sec Wall Sit Hold
X 4, rest 60-90sec between rounds
If time:
6x20sec hard/10sec rest at machine of choice
Cool down with stretches/foam roller
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:
Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack or bar bell on back.
Then:
5x Weighted Step Up per leg – weight can be in KB Front Rack, Barbell on back or DB’s in hands at sides make sure to not swing the DBs to create momentum.
6x Bent over row – difficulty level athletes choice, can be BB, DB/KB and single arm with lock off.
5 Rounds, rest as necessary so no form loss
Then:
5x Floor Press DBs or BB
10x Windshield Wiper or Floor Wiper (total) – if appropriate have athlete hold weight from press locked out over chest.
5 rounds, rest as needed
Then, if time:
100 cal airdyne or 50 cal ski erg or row
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
30m Single Arm OH Walking Lunge
Then:
Find Weight for heavy BSSU
Then:
3x each side BSSU
5x Reverse Flies (light)
5x Bent Over Rows (medium heavy)
X 5 rounds, rest ~60sec between rounds
Then:
10x KTE (or feet to hands on floor)
30sec Ring Support
30sec Flutter kicks
30sec rest
X 5
Cool down with mobility
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
3 x 5 Push Ups
3 x 5 Goblet Squats
Then:
8 to 1 Ladder Bent Over Rows
After each “rung”, do 15m Weighted Walking Lunges – same weight? Hold at sides
Rest as necessary to maintain form
Then:
30-20-10 cal/reps of each: (adjust reps as necessary)
Push Ups + Atomic Sit Ups + Calories on machine of choice
Then:
Cool Down
10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 SOTS press with PVC
30m Tactical Lunge
Then:
Warm up to Back Squat 3 rep weight
Then:
3x Back Squats, heavy
60sec static hold of choice (ring support, front plank, side planks, oh hold…can pick 2 or 3 and rotate throughout the rounds)
60 sec rest
x 6 rounds
Then:
5x Bent Over Rows
30m Rock Carry w/med ball
60m Farmers Carry
5x each side Lateral Jumps over bosu, parallette, or line on floor 🙂 – or, side to side lunges
x 4 rounds, rest as needed to maintain form
Then, if time:
1000m ski/row for time
Cool Down