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 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 ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
2 x 5 per side Single Leg Squat to bench
Then –
5x Split Squats (per side), can hold weight at chest or at sides
5x RMM
60m Farmer’s Carry
x 5 rounds, rest as needed to maintain form
Then –
30-20-10 reps of each
Deck Squats
Whip Smash
Then –
Cool down, stretch
10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 squat
2 x 10 KB Swing
2 x 5 tuck jump
Then:
Work up to heavy BB or KB clean
Then:
5x Clean + 150m Row or Ski
Rest 60 secs
x 5
Then:
5x Box Jump
10x Deck Squat
5x Push Up
x 5
Cool Down plus mobility work
10:00 warm up + Mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 × 5 OHS + SOTS
3 × 5 squat jumps
Then:
warm up to 5RM Push Press (BB/KB/DB athletes choice)
Then:
5x RMM
5x Deck Squat
20 sec ring support
5 rounds
Then:
warm up to heavy weighted Lunge
15m weighted lunge
5x Strict Press – can be with Landmine, KB/DB/BB or one leg one arm, athletes choice.
Then:
If time
8x 30/30 (the Hateful Eight)
Cool Down plus mobility work
Strength
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
30m OH walking lunge (Forward/backwards, then switch)
2×5 Pushups
Then:
2x TGU
6x Body Row
X6 rounds(Rest 60-90 seconds between)
Then:
10x Decksquat
10x KB Swing
X 4 rounds
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
2 x 5 squat jumps
2 x 10 goblet squats (deep, hip opening)
Then:
5x Cleans (BB or KB)
5x per side Step Ups
10x Deck Squats
X 5 rounds, minimal rest
Then –
10x KTE + 5x per side Windshield Wipers (or Floor Wipers)
X 4 rounds, rest as needed
Then –
3 x 500m ski/row for time (go hard!
Rest 2 minutes between each
Then –
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 10 Good Mornings
2 x 5 Push Ups
Then –
Warm up to Heavy Dead Lift
Then –
3x Heavy Dead Lift
6x Dips (Rings/Bars/Bench)
X 6 rounds, rest 60-90sec between
Then –
20-15-10 reps of each:
Deck Squats
Pull Overs
After finishing each round, complete a 60sec Plank Hold
Cool down, stretch
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 Goblet Squat deep with hip opening and postural work!
Then:
Work up to weight for TGU
Then:
3x TGU per side
6x Ring Dip or regular dip
6 rounds rest as needed
Then:
8x Ball Slam
8x Deck Squat
30 sec side plank/each side
x 4 Rounds minimal rest
Cool Down – light mobility work or a recovery walk/spin etc.
10:00 Warm up ski erg/airdyne/row
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squat
2 x 5 Squat Jumps
2 x 8 Push Press
Then:
10x Deck Squat
20x Pull Overs (medium heavy)
30x Air Squat (or goblet squat)
40x Mtn Climber (each side)
50x Sit Up (GHD, Weighted, or non-weighted)
40x Body Row
30x Leg Lower
20x Push Press
10x RPM 😉
If time:
8x 30/30sec hard/easy @ machine of choice
Then:
Cool Down, stretch