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10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
3 x 10 Good Mornings
3 x 5 Push Ups
Then –
5x SLSLDL per side (BB or KB, fairly heavy)
8x Dips (rings/bars/bench)
X 5 rounds, rest 60-90sec between rounds
Then –
10x Landmine Front squat or Goblet Squat
5x Pull Overs (heavy)
60sec OH Plate Hold
X 4 rounds, rest as needed to maintain form
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 × 5 Wall squats
2 x 8 Goblet Squats
Then:
Warm up to heavy-ish Front Squat, reasonable for 5 reps
Then:
5x Front Squat
5x RMM
5 Rounds, rest as needed
Then:
5x Pull Up
15m KB or Sled Plank Pull
x 4 rounds minimal rest.
Then:
3x 500m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
Cool Down – light mobility work or a recovery walk/spin etc.
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 8 Goblet Squats – deep, work on hip opening
2 x 5 Push Press
Then –
Find weight for Cleans (BB or KB) – heavy-ish
Then –
6x Cleans (~heavy)
150m sprint @ ski/row (or 15cal air dyne)
90sec rest, maintain pace on sprints throughout
X 5-6 rounds depending on group
Then – (set up extra FSTs if class is big)
10x Body Rows (rings/bar)
8x Dips (rings/bars/bench)
60sec Front Plank
x 4, rest as needed to maintain form
Then –
Cool down with mobility
10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 30m Tactical Lunge 2 x 8 squat jumps Then: You can do step ups fast if split jumps are no go 10x Split Jumps (total so 5 per leg) + 250m sprint […]