10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2x30m Tactical Lunge Then: 3x TGU per side 6x Pull up 5 rounds, rest as needed Then: 6x Head Cutter (medium weight) 12x Frog Hops 5 Rounds, minimal rest If […]
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. […]
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 30m OH Walking Lunge – forward/backward each side Then: Warm up to TGU – limit weight if still working on ROM Then: 6 x 3 TGU per side Rest ~2minutes between sets […]
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: 5 x 5 Back Squats Rest 60 sec between sets Then: 8 to 1 […]
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 Heavy-ish RDL (KB or BB) Then: 5x RDL 8x Pull Ups 10x Atomic Sit Ups – or standard sit up weighted 5 Rounds, […]
10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m OH walking Lunge (forward/backward each side) Then: 10x Goblet Squat (moderately heavy) 10x DB Push Press 60sec OH Plate Hold 30-60sec Rest x 5 rounds Then: 20x Frog Hops 10x Anchored Leg […]
10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 8 KB Swings 3 x 3 per side single leg ass-to-bench squat Then: 5x per side Weighted Step Ups – hold weight at sides or chest, athlete choice 10x KB Swing […]
10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 2 x 10 Good mornings 2 x 5 Squat Jumps Then: Find weight for Dead Lift (medium heavy) Then: 10x Dead Lift (can be with Hex, BB, or KB) – medium heavy 15m […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 6 Deep Goblet Squat 3 x 5 Squat Jumps Then: Warm up to Back Squat – light-medium weight, see below Then: 6x goblet squat 10 split jump 60 sec rest x 5 […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 30m OH Walking Lunge (forward/backward each arm) 2 x 10 KB swings Then: 5x Split Squats each leg (light to medium weight) 8x Headcutters 5 rounds, rest 1 min between rounds Then: 30m Farmer’s […]