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 […]
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 – […]
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 […]
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 […]
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 […]
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 SOTS Press with PVC Then – 6 to 1 ladder TGU (each side) Between rungs, do 5x Push Ups Increase weight through the ladder if possible Then – 10x […]
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 5 Tuck Jumps 2 x 5 Push Ups (inclined/knee/toes) Then – 8x Box Jumps 5x Push Press (heavy) 10x Deck Squats X 5, rest 60-90sec […]
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 2 x 10 Good mornings Then: Warm up to SLSLDL heavy (BB or KB) Then: 3x per leg SLSLDL 8x Ring or Regular Dip, either can be assisted x 6 rounds rest […]
10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge 2 x 5 Push Ups Then: Find weight for heavy-ish Push Press Then: 5x Push Press (heavy-ish) 12x Split Jumps (total; can add weight if appropriate) 6 Rounds, rest 30sec […]