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 2 x 5 Squat Jumps 30m Single Arm OH Walking Lunge (forward/backward one arm then switch) Then: 8x KB Swing 5x per side Weighted Step Ups x 5 rounds, rest 30-60sec […]
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 30m Tactical Lunge 3 x 8 Goblet Squats Then: 10x Head Cutters (not super heavy) 10x Deck Squats 30sec Mountain Climbers 5 Rounds, rest 60sec between each round Then: 8x Pull […]
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 2 x 8 KB Swings 30m Tactical Lunge Then: Warm up to BB or KB Clean (or athlete can do Head Cutter snap with single KB) Then: 5x Clean (BB or […]
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 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: 5x Box Jumps @ 18” 5x Box Jumps @24” 5x Box Jumps @30” 4 rounds, rest 30-60sec between rounds (adjust […]
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 30m Tactical Lunge x2 2 x 5 Squat Jumps (If group is big, split up into two teams) Then: (team 1) 8x KB Swings 15m Sled Push (heavy and fast) 30sec […]
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 KB Swings Then: Find height for Box Jumps (if no box jumps, athlete can do KB swings or step ups) Then: 5x Box Jumps 8x Burpees 5 rounds, […]
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 5 Squat Jumps 3 x 5 Push Ups Then: Warm up to heavy-ish Push Press (BB or DBs or KBs) Then: 5x Push Press (heavy) 10x Split Jump (total; […]
STRENGTH 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 3 x 6 Goblet Squat – pause at bottom work on hip opening and posture Then: Warm up to Heavy Front Squat Then: 5x Front Squat Heavy 5x RMM Rest 60 […]
STRENGTH 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: Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack Then: 5x Step Ups […]
STRENGTH 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 3 x 6 goblet squat Then: Warm up to Heavy Back Squat (for 5 reps) Then: 5 x 5 Back Squats Rest 1 – 2 minutes between sets, Then: 8 to […]