STRENGTH 10:00 Warm up work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m single arm OH walking lunges (forward/backward with one arm, then switch) Then: Warm up to TGU heavy Then: 6 x 2 per side TGU (if TGU not appropriate for athlete, they can […]
STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 5 SOTS Press with PVC 30m OH walking lunge, forward backward with one arm then switch Then: Warm up to Heavy-ish Overhead Squat (can be single arm or just with PVC […]
STRENGTH 10:00 Warm up work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 × 5 Wall squatsff 2 x 10 Goblet Squats 2 x 5 Squat Jumps Then: Work up to Heavy Back Squats Then: 6 x 3 Back Squats Rest 1-2min between sets Then: 10x Med Ball Sit Toss […]
STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Deep Goblet Squat 2 x 5 Squat Jumps Then: Find weight for step ups and cleans (same weight for both) Then: 5x per leg Weighted Step Ups – hold Kbs […]
STRENGTH 10:00 warm up work on mobility/stability 2×8 shoulder openers 2 x 5 cuban press 3×5 wall squats 2 x 8 Goblet Squats 2 x 10 good morning Then: Back Squat – can partner up if athletes are using similar weight, plus it helps people get adequate rest. Work up to weight then: 5x Back […]
PE/SE 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 6 Goblet Squats 2 x 10 DBPP Then: 10x Back Squats (@~50% 1RM) 500m ski/row for time (go hard!) 2-3 minute rest (depending on athlete) 3 rounds Then: 30-20-10 […]
PE/SE 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 30m OH Walking Lunge (forward/backward each arm) Then: 30m Weighted Walking Lunge 10x Push Press 60x Mountain Climbers (total) 6 rounds, rest as needed Then: 10/1 Alternating Ladder Body Rows / […]
PE/SE 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 2 x 5 Push Ups 2 x 5 Squat Jumps Then: 10 – 1 Ladder of each Bench Press Goblet Squat Box Jump (10/10/10, 9/9/9, 8/8/8, 7/7/7…) Rest as needed, if […]
PE/SE 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 2 x 30/30sec hard/easy at machine of choice to open up lungs and get things going 🙂 Then: 10x Goblet Squats 15x Whip Smash 10x each direction Plate Halos x 5 […]
POWER 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 Goblet Squats 3 x 5 Squat Jumps Then: 10x Back Squats @__ / 10x Box Jumps @ 12” 8x Back Squats @ __ (increase weight) / 8x Box […]