10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Deep Hip Opening Goblet Squats
Then:
10 – 1 Goblet Squat ladder
20 sec sprint on machine of choice between rungs of ladder
Then:
10x Deck Squats
30-60 sec side plank per side (Add in stability ball for challenge)
10x Kayaker total (Increase to 20x total for challenge)
X4
Then:
3x 30 sec ring support/30 sec rest
10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
2×5 Pushups
Then:
6x Goblet Squats
8x KB Swings
10x Strict Press
X4
Then:
10x Landmine backwards lunge (5x Per side)
10x (Total) Landmine Russian Twist
30 sec ring support
X4 rounds
Then:
2000m Ski/Row. or 100 cal on Airdyne
10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
Then: BB/KB Complex:
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Pushpress
6x Pushup
500m ski/Row
X3
Rest: 3:00 at the end of each set
Then:
40, 30, 20, 10 Calories of choice on machine. 1:1 work/rest
10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
30m OH Walking Lunge (Forward/Backward – switch)
Then: split class in two groups if bigger class
2x TGU (Per side)
10x Whip Smash – try hard!
X6
Then:
8x Dips (Can be on bar or rings)
15m Sled Pull
15m Sled Push
X4
Then: Cool Down
10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats (Deep Hip Opening)
Then:
5x Backsquat
8x Box Jumps
X5 (Rest about 60 sec between)
Then:
10x Deck Squat
10x Skaters Lunge (Use sliders, landmine or jumping forward)
5x KTE (Or Feet to hands)
X 4 rounds
Then:
4×30/30 sec mountain climber/plank
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 10 good morning
3 x 3 maxercist row
Then:
Work up to heavy RDL
Then:
3x RDL
8x Box Jump
x 5 rounds rest as necessary
Then:
10 – 1 Pull Up Ladder, core work of choice between:
e.g. 10 reps of something – GHD sit up, Anchored Leg Lower, Windshield Wiper, Med Ball Sit Throw, Knee Tucks with FST.
Then:
The Hateful 8, 8x 30/30 work hard, work slightly less hard.
Cool Down
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
3 x 8 goblet squat deep with hip opening and postural work!
Then:
6x heavy goblet squat
10x russian twist with landmine, can be 5 per side or ten athletes choice
x 4 rounds rest as needed
Then:
8x Pull Over
10x Deck Squat
20x Bulgarian Bag Swing (10x each direction) OR Halo
rest as necessary
x 5 rounds rest as needed
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
30 sec rest
x 3
Cool Down
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 5 SOTS press in a squat if possible
3 x 6 goblet squat with hip opening stretch
Then:
Find weight for Strict Press, Athlete can work on OHS with PVC if they like to work advanced ROM.
Then:
5x Strict Press, if athlete has limited OH mobility have them use the landmine of OH press
10x Sit Up
30 sec side plank – per side, can to hip lower/lift to make harder
x 5
Then:
15m Bear Crawl + Push up ladder 10 – 1
Cool Down
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
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x SLSLDL
8x Pull Over
x 4 rounds rest as needed
Then:
5x Floor Press
10x Windshield Wiper or Floor Wiper
30 sec plank with shoulder tap
x 5 rounds rest as needed
Then:
Finish with 2000m row or ski for time, or 100 cal Airdyne
Cool Down
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