10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×10 Good Morning
3×5 OH Press and stretch
Then:
10—1 Deadlift/Ball slam Ladder
(10/1, 9/2, 8/3, etc)
Then:
5x Floor press
10x Leg Lower, can be with weight locked out over chest.
X4 rounds
Then:
8×30/30 Hard/Easy on Machine of choice
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
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x SLSLDL
8x Pull Over
10x Leg Lower
x 5 rounds rest as needed
Then:
30 sec Overhead hold
5x Floor Press
10x Windshield Wiper or Floor Wiper
x 4
Then:
3 x 500m row/ski work rest
Cool Down
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
10:00 warm up + Mobility
2 x 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squat
2 x 5 Squat Jump
Chest opening on Foam roller or bench
Then:
KB Swing + Floor Press (or) Bench Press Ladder
The swing should be as heavy as the athlete can stabilize and chest press heavy as well.
10/1, 9/2, 8/3…
Then:
Finish with:
5x Standing Russian Twist – Landmine
20 sec interval machine of choice.
x 5
Cool Down, Mobility
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
3×6 Deep hip opening Goblet Squats
Then:
5x Back Squat
10x Contralateral Ball march
X5 rounds (Rest 60-90 seconds between)
Then:
5x Floor Press
10x Windshield Wiper
30 sec plank with shoulder tap
X5 rounds
Then: 8×30/30 Hard/Easy
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 Maxercist Row each side
Then –
Warm up to ~heavy RDL and floor press weights
Then –
5x RDL
5x Floor Press
5x each side Contralateral March (use weighted med ball?)
X 5 rounds, rest as needed to maintain form
Then –
15m Weighted Walking Lunge (heavy, hold at sides or chest)
15m Standing Sled Pull (heavy)
30sec Ring Support
X 4, 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 10 Push Press
Then –
10x KB Swings
10x Ball Slams
60sec rest
X 5 rounds (medium heavy weights)
Then –
5x Heavy Floor Press
5x (each side) Windshield Wipers – lock weight out over chest?
10x Anchored Leg Lowers (weighted at feet?)
X 5 rounds, rest as needed
If time:
1000m ski/row for time
Cool Down with mobility
STRENGTH #12
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 Squats – pause at bottom, focus on hip opening and posture
Then:
Work up to weight for Front Squat reasonable for 5 reps
Then:
5x Front Squat
8x Pull Up
5 rounds rest as needed
Then:
10x Floor Press
10x KTE
30 sec Plank with shoulder tap
Minimal rest no form loss
Then: PE interval
30-20-10 calories ladder, @ski/bike/row
Rest 1-2minutes between each effort
Cool Down – light mobility work or a recovery walk/spin etc.
STRENGTH #7
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
3 x 3 Maxercist row
Then:
Warm up to Heavy Dead Lift – reasonable for 5 reps
Then:
5x Deadlift
8x Push up
x 5 rounds, rest as necessary so no form loss.
Then:
5x Floor Press
10x Kayaker
30 sec Whip Smash
5 Rounds, minimal rest
Then:
Finish with 8 – 1 Pull Up ladder
Rest as needed between sets 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.
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 or bar bell on back.
Then:
5x Weighted Step Up per leg – weight can be in KB Front Rack, Barbell on back or DB’s in hands at sides make sure to not swing the DBs to create momentum.
6x Bent over row – difficulty level athletes choice, can be BB, DB/KB and single arm with lock off.
5 Rounds, rest as necessary so no form loss
Then:
5x Floor Press DBs or BB
10x Windshield Wiper or Floor Wiper (total) – if appropriate have athlete hold weight from press locked out over chest.
5 rounds, rest as needed
Then, if time:
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.