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
2x 10 Good morning
Then:
5x RDL (Heavy)
10x Plate Halo (Per direction)
X5 rounds (Rest 60-90 seconds between rounds)
Then:
10x Single KB swing
10x (Per side) Around the world with KB
10x Burpee
X5 rounds
Then: 1000m Ski/Row for time
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Weighted walking lunge – hold KB at chest
2 x 5 Push Press
Then –
6 to 1 ladder Split Squats (each side) – can go up in weight as reps decrease
After each “rung” of split squats, complete 15m Flying Burpees – increase to 30m if class wants to throw down 😉
Then –
10x Pull Overs
30sec Kayakers
30sec rest
X 4
If time –
Roll dice for extra credit
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 SLSLDL each side
2 x 10 Push Press
Then –
Warm up to heavy RDL – can use BB/KB/or Landmine
Then –
5x RDL
15m Heavy Sled Push
X 5 rounds, rest as needed
Then –
8x Pull Ups
10x Burpees
12x Sit Ups (GHD or Weighted)
X 4 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 Tactical Lunge
2 x 10 Side Lying Leg Lifts each side
Then –
Warm up to ~heavy Step Up and Halo weight
Then –
5x Step Ups (heavy) each side – hold weight at chest
10x Plate Halos each direction (or Bulgarian Bag Swings)
X 5 rounds, rest as needed
Then –
10x KB Swing
15m Standing Sled Pull (heavy)
5x Burpees
X 5 rounds, rest as needed
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 8 Good Mornings
2 x 8 Reverse Flies (with light dumbbells or cross gym bands)
Then:
6x Dead Lift (KB / Hex Bar / BB; not super heavy)
8x Burpees
10x Step Ups – weighted
6 Rounds, rest as needed to maintain form
Then:
10x – 5 per arm Landmine High Lateral Raise (like a Y) – or DB athletes choice, switch hands each rep.
30 sec Slam Ball stir the pot, switch directions at 15 sec
100m sprint @ machine of choice or 30 sec Airdyne
4 rounds
60sec rest between each
Then:
Cool Down
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:
Warm up to Heavy Split Squat – hold weight at chest
Then:
3x Split Squat per Leg
5x Strict OH Press
5 Rounds, rest 60sec between rounds
Then:
10 to 1 / 1 to 10 Alternating Ladder
Pull Up / Burpees
Then, if time:
3x500m ski/row; rest 2minutes between each
Cool Down
10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings with KB
30m Tactical Lunge
Then:
Warm up to Dead Lift, heavy, with Hex, BB, or KB
Then:
6 x 3 Dead lift
Rest 90sec between sets,
During rest, do 5x reverse flies (light, focus on shoulder stabilization)
Then:
10x Pull Overs + 10x Burpees + 15sec flutter kicks
8x Pull Overs + 8x Burpees + 30sec flutter kicks
6x Pull Overs + 6x Burpees + 45sec flutter kicks
4x Pull Overs + 4x Burpees + 60sec flutter kicks
Rest as needed to maintain form
Can increase weight on Pull Overs as reps decrease
Then, if time:
5 x 200m ski/row for time
Rest 60sec between intervals
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
30m OH walking lunge (weight in one hand) – forward and backward then switch arms.
Then:
Stations: rotate through every min on the min. You have 60 sec to complete the station, the rest is the remainder of the 60 secs
150m Ski
10x Pull Up
10x Plate or KB Halo – both directions
10x Ball Slam
10x Burpee
x 5 rounds (depending on group can also just have people go through this at their own pace)
Then:
3 x 60sec FLR on rings or Plank hold (floor or bosu)
Then:
Cool Down with mobility work
PE/SE
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
30m OH Walking Lunge (single arm, forward/backward each side)
3 x 3 per side Maxercist Row
Then:
6 to 1 TGU ladder (per side)
Between “rungs”, complete 15m Bear Crawl
Rest as necessary to maintain form
Can increase weight on TGU as reps decrease
Then:
15-10-5 reps of each:
Anchored Leg Lowers + Burpees
If time:
2000m @machine of choice
Then:
Cool Down
Power
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 5 Squat Jumps
2 x 5 Goblet Squats
Then:
8x Accelerating Back Squat can add chains if appropriate (no pause at bottom, squat to full depth and then accelerate/jump up. Make sure athletes stay stabilized on the landing before going into the next squat. If they can stabilize properly on the landing and go right into the next squat great, otherwise stick the landing before moving into the subsequent rep.)
8x Burpees
30-60sec rest
x 5 Rounds (can pair athletes up have one person squat while the other does burpees)
Then:
10-1/1-10 Ladder Body Row/Anchored Leg Lowers
(10/1, 9/2, 8/3, 7/4, 6/5….)
Rest as needed to maintain form
If time:
4 x 250m ski/row (rest 60sec between each)
Cool Down