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 OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU, if athlete understands TGU have them do from a stand. Clean and Press to get weight overhead.
Then
3x TGU per side.
8x Dip or Ring Dip
x 5 rounds rest as necessary
Then:
5x Body Row
10x Split Jump
5x Burpee
x 5 minimal rest
Cool Down
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
3 x 10 Good mornings
Do a few Dead Lifts and Push Press to figure out weight for work out .. see below
Then –
10x Dead Lift (Medium weight) + 2 minute ski/row/bike (go hard!)
x 3 rounds, rest 2 minutes between rounds
Then –
10x Push Press (Medium weight) + 2 minute ski/row/bike (go hard! choose a different machine from your first block)
x 3 rounds, rest 2 minutes between rounds
Then –
5x Pull Ups + 5x KTE (yes, mean, muahahha)
x 3-5 rounds, rest as needed
Then –
Cool down and stretch
Strength
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
30m OH walking lunge (Forward/backwards, then switch)
2×5 Pushups
Then:
2x TGU
6x Body Row
X6 rounds(Rest 60-90 seconds between)
Then:
10x Decksquat
10x KB Swing
X 4 rounds
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
2x30m Tactical Lunge
Then:
5x Step Ups
8x Body Row
X5 rounds (Rest 30-60 seconds between)
Then:
6x Bosu/Bench or Floor Press
10x Side plank hip lifts (Per side)
10x Anchored Leg Lowers
X5 rounds
Then:
1000m Ski/Row for time
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
Then –
2 x 10 of each (on each side) –
Side lying heel circles
Reverse clamshells
Side Lying Bicycles
Then –
10x Skater’s Lunge hops (each side)
10x Whip Smash
30sec OH Plate Hold
x 5 rounds, rest 60sec between rounds
Then –
8 to 1 ladder of each
Deck Squats
Bent Over Row
(rest as needed)
Then –
1000m ski or row for time
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
Then –
2x 30sec Push Press / 30sec OH Hold (light!)
2x 30sec Air Squats / 30sec Squat Hold (unweighted)
Then –
Warm up to / find weight for Jerks (or can do Push Press if more appropriate)
Then –
5 x 5 Jerks (with BB) or Push Press (with KBs/DBs)
Rest 60-90sec between sets
Then-
30sec Whip Smash
30sec Sprint at machine of choice
60sec Rest
X 4 rounds
Then –
60sec Front Plank with one push every 10 seconds
X 3, rest 60sec between
Cool down with mobility
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
3 x 6 Goblet Squat deep with hip opening and postural work!
Then:
Work up to weight for TGU
Then:
3x TGU per side
6x Ring Dip or regular dip
6 rounds rest as needed
Then:
8x Ball Slam
8x Deck Squat
30 sec side plank/each side
x 4 Rounds minimal rest
Cool Down – light mobility work or a recovery walk/spin etc.
10:00 warm up + mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 5 SOTS press w/PVC
2 x 8 goblet squats, deep with hip opening, focus on posture
Then:
Warm up to heavy Back Squat (for 5 reps)
then:
5 x 5 Back Squats
Rest 90-120 sec between sets
During rest, complete 5x Box Jumps
Then:
5x Pull Over (heavy)
8x Floor Press (heavy)
10x Windshield Wipers (total so 5 each side)
x 5, rest as needed
Then:
1000m for time
Cool Down with mobility
10:00 warm up
Individual mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Good Mornings with PVC or 15#BB across back of shoulders
30m Tactical Lunge
Then:
Warm up to RDL 5 rep weight (heavy-ish)
Then:
5x RDL, heavy-ish
30sec each side – Side Plank Hold; can add hip lower and lift for added challenge
60sec Rest
x 5 rounds
Then:
6 to 1 Pull Up Ladder,
Minimal assistance, rest some between sets
Then:
Pair up (stay socially distanced of course)
P1: 10x Anchored Leg Lowers/Lifts
P2: Mountain Climbers until P1 is done
Switch players
x 4 rounds, rest as needed to maintain form 🙂
Cool Down with mobility and stretching