May 29th STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility and stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m OH Walking Lunge Then: Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry Then: 5x per leg Weighted Step ups 8x […]
STRENGTH 10:00 Warm up ski erg/airdyne/row 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 10 good mornings 30m Tactical Lunge Then: Warm up to SLSLDL heavy (BB or KB) Then: 6×3 per leg SLSLDL Rest 2minutes between sets During rest, complete 5x Ring […]
STRENGTH 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 heavy-ish 5x Pull Ups 10x GHD or Atomic Sit Ups 5 Rounds, rest some […]
STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m OH Walking Lunge Then: Warm up to heavy TGU Then: 6 x 3 TGU per side Rest ~2minutes between sets During rest, complete 5x Bent Over Row […]
STRENGTH 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 30m OH Walking Lunge – (15m forward and backward with each arm) Then: Warm up to Heavy Dead Lift Then: 5 x 5 Dead Lift Rest […]
STRENGTH 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: Warm up to Heavy Split Squat – can hold weight at chest or at sides in Farmers Carry Then: 3x Split Squat per Leg 5x Body Rows […]
POWER 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 5 Single leg ass-to-bench squat 2 x 5 Squat Jumps Then: Find height for Box Jumps (can do KB Swing if not jumping), and weight for walking lunges (shouldn’t be super heavy) […]
POWER 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 5 Squat Jumps 2 x 5 Tuck Jumps Then: Warm up to Squat Clean (can use BB or KB) Then: 5 x 5 Cleans, rest 60-90sec between sets Then: 5x KB Bosu […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 6 Goblet Squats – deep, focus on posture and hip opening 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: Front Squat / Box Jump Complex – 10x FS / […]
March 11th 10:00 warm up 2×8 shoulder openers 2 x 5 cuban press work on mobility 3×5 wall squats 3 x 3 Maxercist row Then: 5x RDL 5x pull up (can be weighted) x 5 Then: 10x KB Swing 10x Burpee x 5 If time: 30 sec mtn climber + 30 sec sit up 30 […]