10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×5 SLSLDL
Then:
5x Step Ups (Per side, add in a knee drive at the top)
6x Burpees
X5 (Rest 60 sec or so between)
Then:
10x Headcutter
60m Farmers carry
30m Rock carry
X5
Then:
40, 30, 20, 10 Calories of choice on machine. 1:1 work/Rest
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
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×5 SLSLDL (per side)
2×5 KB stretch and press (Per side)
Then:
5x Split Squats
3x RMM
X5 rounds (Rest 60-90 seconds in between)
Then:
30m Rock Carry
60m Farmers Carry
10x (Total) Landmine Russian Twist
X5 rounds
Then: 6×20 sec hard/10sec easy
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Work on any additional mobility/stability
2 x 10 frog hops
2 x 5 Split Squats (each side)
Then –
30x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside)
20x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside)
10x Split Jumps (total) + 20sec sprint @ ski/bike/row (or, 25m sprint outside)
Rest 2 minutes
X 2 rounds (can bump to 3 for some groups)
Then –
60m Farmers Carry
30m Rock Carry
10x (each side) Lateral hops – on floor, BOSU, parallettes
60sec OH Plate Hold
X 5 rounds, rest as needed
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
30m Single arm OH walking Lunge (forward and backward w/weight in one arm, then switch)
2 x10 per side Single leg hops
Then –
5x per side Lunge with OH Press – can use Landmine or DB in one hand
10x each side Lateral hops (can do on floor, or on/off BOSU soft side up, or over parallettes)
60m Farmer’s Carry (heavy)
X 5 rounds, rest 60sec between rounds
Then –
5x Push Plank Row (with DBs)
30sec Superhero hold
X 4 rounds, rest 30-60sec between rounds
If time – roll the dice for extra credit 😉
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
3 x 8 Goblet Squats
3 x 5 Reverse Flies
Then –
Warm up to Med-Heavy Back squat
Then –
5x Back Squat
8x Push Ups
X 5 rounds, rest as needed
Then –
60m Farmer’s Carry (heavy)
10x Landmine Russian Twist
60sec OH Plate Hold
X 5 rounds, rest as needed
Cool down, stretch
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 10 Frog Hops
2 x 5 Push Ups
Then –
10 / 8 / 6 / 4 / 2 Ball Slams
After each set of ball slams, do 15m Sled Push heavy and fast
Increase weight on ball slams each set if possible
Then –
60m Farmer’s Carry
30m Rock Carry (Hold med ball out from body straight arms)
10x each side Lateral Hops (on/off bosu, over parallettes, or over line on floor)
X 5 rounds, rest as needed to maintain form
If time:
1000m ski/row for time
Cool down with mobility
STRENGTH #3
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 Back Squat weight – reasonable (for 5 reps)
Then:
5x Back Squats
30m Heavy Farmers Carry
Rest 60 sec between sets
5 rounds
Then:
10x KB Swing
30-60 sec Plank with shoulder tap
6x Bent over row – can be BB, DB/KB or Single arm with lock off
x 4 rest as needed, no form loss.
Finish with:
100 cal airdyne or 50 cal ski erg or row
Cool Down with light mobility work or a recovery walk or spin and do mobility later.
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 per side Single Leg Squat to bench
2 x 5 Reverse Flies (light DBs or cross-over symmetry bands)
Then –
10x Push Press
2 minutes Step Ups (can be weighted)
60sec Wall Sit Hold
30sec rest
X 4 – 5 rounds
Then –
30m Rock Carry
60m Farmer’s Carry
10x each side Lateral Hops (over line / parallette / BOSU) – Or 20x Frog Hops
30sec rest
X 4 – 5 rounds
Then –
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 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 60-90sec between rounds
Then:
10x Deck Squat (or KB Swing, group size dependent)
15m KB or Sled Plank Pull – heavy
60m Farmers Carry heavy KBs
4 Rounds, rest as needed
Then:
Finish with 8 – 1 pull up ladder, rest as needed to finish each rung of ladder with no breaks, can be assisted.
Cool Down with light mobility work or a recovery walk or spin and do mobility later.