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 5 (per side) Single Leg Squat to Bench
2 x 10 Frog Hops
Then –
15 – 10 – 5 reps of each:
Split Jumps (each side)
Push Press (with DBs or KBs)
Rest 2 minutes
X 2 rounds
Then:
30m Burpee Broad Jump
60sec Sprint at machine of choice
90sec rest
X 4 rounds
Then:
6 to 1 Pull Up Ladder, rest as needed between rungs
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
6x Box Jump
30sec Ring Support
5 Rounds
If time:
6x (20sec sprint / 60sec rest) @machine of choice
Cool Down
10:00 Warm up ski erg/airdyne/row
2 × 8 Shoulder openers
2 x 5 Cuban press
Work on mobility
3 x 5 Wall squat
3 x 8 KB Swings
Then:
6x Clean, KB or BB
8x Pull UP
5 rounds, rest 1 minute between rounds
Then:
5x Burpee Broad Jump
10x Prone Superman/OR Back Ext on Stability Ball
30sec each side Side Plank (can add hip lifts if appropriate)
5 rounds, rest as needed to maintain form
Then:
3 x 250m row or ski 1:1 works rest
Cool Down mobility work
Power
10:00 warm up
2×10 shoulder openers
3×5 wall squats
3×6 OHS + SOTS
3×5 squat jumps
Then:
Warm up to 3RM Jerk
5 x 3 Jerk or push press rest 1 min between rounds
Then:
Warm up to heavy weighted Lunge
6 x 15m weighted lunge
60 sec static hold between rounds your choice.
Then:
10x Bulgarian bag swing or Halo + 30m Burpee Broad Jump
x 3-5 rounds
Athletes: Kent, Greg
Power/Power Endurance
Workout: 10min warm up
2 x 5 cuban press
2 x 8 shoulder openers
2 x 5 wall squat
2 x 5 squat jump
2 x 5 tuck jump
2 x 10 DB PP
Then:
5x 30″ Box jump + 3x BB PP HEAVY
7 rounds
Then
10x Burpee Broad Jump + 30 sec rest
10 rounds