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 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3×5 wall squats
3 x 3 Maxercist row
2 x 10 Good Morning
Then:
10x DL -reasonable weight
10x Split Jump – total
60m Farmers Carry – heavy
x 4
Then:
5x Floor Press
10x Floor Wiper 5 each direction.
x 4
Then:
The Hateful Eight
8x 30/30 – for real
Cool Down plus mobility work
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
2×10 Good Morning
2×5 KB Stretch and Press
Then:
5x Deadlift
5x Strict Press single leg single arm
X5 rounds (rest 60 seconds between)
Then:
8x Pullovers
30-60 sec Ring Support
10x Kayaker
X5 rounds
Then:
8×30/30 Hard/Easy on machine of choice.
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Then:
Barbell or KB Complex –
6x Dead Lift
6x Bent Over Row
6x Hang Cleans
6x Front Squat
6x Push Press
6x Push Ups (hands on barbell for extra challenge)
X 3 rounds, try to increase weight each round, only rest is to switch weight.
Then –
20 – 15 – 10 reps of each:
Pull Ups
GHD Sit Ups (or weighted sit ups on floor)
Calories @ machine of choice
Then –
Cool down, stretch
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Then –
5x Good mornings
5x Front Raise
5x Lateral Raise
5x Reverse Fly
X 3 rounds, stay light
Then –
Warm up to heavy dead lift (BB/Hex/KB)
Then –
5x Dead Lift
8x Chest Press (can be on bench/BOSU/exercise ball or floor)
X 5 rounds, rest 60sec between rounds
Then –
10x GHD Sit Ups (or regular sit up on floor, can be weighted)
30sec Ring Support
X 4 rounds, set 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 – see small white boards for ideas
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
30m Tactical Lunge
Then: warm up for Deadlift weight reasonable for 5 reps
5x Deadlift
8x Push up
5 Rounds, rest 60-90sec between rounds
Then:
10x Sit Ups (can be weighted)
30 sec Ring support
5x KTE
x 4 rounds minimal rest
If time:
3x 500m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
Cool Down – light mobility work or a recovery walk/spin etc.
10:00 Warm up ski erg/airdyne/row
Work on mobility/stability – see small white boards for ideas
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
30m Tactical Lunge
Then: warm up for Deadlift weight reasonable for 5 reps
5x Deadlift
8x Push Press
5 Rounds, rest 60-90sec between rounds
Then:
30 sec OH Plate hold
30 sec Ring support
10x Split Jump
x 4 rounds minimal rest
Then:
Tabata interval:
6x 20/10 Whipsmash or machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.