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
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU, if athlete cannot do TGU’s do a combo of step up, sit up, and OH hold)
Then
2x TGU
6x Push up – regular, rings, bosu
x 6
Then:
5x Body Row
10x KB Swing
10x Deck Squat
x 4
Then:
30 sec interval, 60 sec rest x 4
Cool Down
10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
Then –
BB or KB Complex:
6x Dead Lifts
6x Bent Over Rows
6x Hang Cleans
6x Front Squats
6x Push Press
6x Push Ups
Plus a 500m Ski/Row (go hard!)
x 3 rounds, rest 2 minutes between rounds
** Try to use same weight for all movements in complex.
** Try to increase weight each round.
Then –
10 to 1 Ladder of Body Rows
*After each “rung”, complete 10x reps core movement of choice (can cycle through or just pick one…sit ups, leg lowers, windshield wipers, flutter kicks, etc…)
Then –
Cool down, stretch
10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
Then:
Warm up to heavy Front squat (can be goblet of front rack depending on what is most appropriate for athlete)
Then: (Team One)
5x Front Squat +
15m HEAVY Sled Push but fairly fast, make em work!
x 5 rounds – athletes can pair up on FS and Sled push for space, split into teams if needed
Then: (Team Two)
5x Push Up
5x Body Row
30 sec OH plate hold
x 5 rounds
Then
8x 20/10 Machine of choice
rest 2:00
x 2
Cool Down plus mobility work
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
3×5 Ass to Bench
2×10 Frog Hops
Then:
3x SLSLDL (Per side) – For challenge can add bosu ball or foam pad
5x Chest Press
X5 rounds
Rest 60-90 seconds per side)
Then:
10x Whip smash
10x GHD/Sit-up
8x Body Row
X5 rounds
Then: 4x250m Ski/Row. 1:1 work/rest
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 8 Good mornings w/KB
2 x 5 squat jumps
2 x 5 tuck jumps
Then –
10x Dead Lift
5x Box Jumps
5x Push Press
Max rounds in 12 minutes
Then –
10x Body Rows
8x Dips
30m Bear Crawl
X 4, rest as needed to maintain form
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
work on mobility/stability
2 x 30m Tactical Lunge
Then –
10x Body Rows
20x Head Cutters
30x Push Ups
40x Anchored Leg Lowers
50x Ball Slams
40x Sit Ups
30x Push Press
20x Goblet Squats
10x KTE
Then –
60sec Front Plank
30sec Side Plank (each side)
60sec rest
X 3
If time:
2000m for time ski or row
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 10 Good Mornings with PVC – open up shoulders and hamstrings
2 x 5 Single leg squat to bench
Then –
5x RDL (DBs or Kbs)
15m Weighted Walking Lunge (Das or KBs at sides or held in Front Rack position at chest)
5x Push Press
X 6 rounds, same weight for all movements, try not to put weights down until all rounds are complete.
Then –
10x Body Rows + 30sec Kayakers + 60sec Swimmers
X 4 rounds, rest as needed
If time:
“Hateful Eight”
8x 30sec hard / 30sec less hard @ machine of choice
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 Tactical Lunge
2 x 5 Halos each direction (KB or Plate)
Then – Break into teams if class is big
(Team 1)
10x Whip Smash
15m Sled Push heavy + fast
X 6 rounds, rest 30-60sec between rounds
Then –
(Team 2)
10 to 1 ladder of each
Body Rows
Goblet Squats
Rest as needed to maintain form
(Then switch)
Then –
8 x 20sec on / 10sec off: choose one – jump rope, frog hops, air squats, etc
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
30m OH Walking lunge – forward/backward with one arm up, then switch
Then –
Warm up to/Find weight for Split Squat, Push Press (~heavy for both)
Then –
5x Split Squat each side
5x Push Press
X 5 rounds, rest 60-90sec between rounds
Then –
10x Body Rows at rings (can do single arm 5 per side for added challenge)
10x Anchored Leg Lowers (can hold med ball between feet)
30sec (each side) Side Plank Hold – hip lower/lift or leg raise for extra challenge
X 4 rounds, rest as needed to maintain form
Cool down, stretch
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
2 x 8 Goblet Squats
Then:
Warm up to heavy-ish Front Squat, reasonable for 5 reps
Then:
5x Front Squat
8x Body Row
5 Rounds, rest as needed
Then:
5x RMM
15m KB or Sled Plank Pull
x 4 rounds minimal rest.
Then:
Tabata interval:
4x 20/10 Whipsmash or machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.