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| 17 | 18 | 19 | 20 | 21 | 22 | 23 |
| 24 | 25 | 26 | 27 | 28 | 29 | 30 |
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 goblet squat
2 x 5 reverse flies (DBs or bands)
Then –
10x KB Swing
10x Push Press
60sec rest
x 5 rounds, increase weight through rounds if possible
Then –
10x Push Ups
30m Broad Jumps
x 4 rounds, rest as needed
If time:
30sec crunches + 30sec side plank each side + 30sec flutter kicks
x 2-3 rounds no rest
Then –
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Tactical Lunge
2 x 10 Side Lying Leg Lifts each side
Then –
Warm up to ~heavy Step Up and Halo weight
Then –
5x Step Ups (heavy) each side – hold weight at chest
10x Plate Halos each direction (or Bulgarian Bag Swings)
X 5 rounds, rest as needed
Then –
10x KB Swing
15m Standing Sled Pull (heavy)
5x Burpees
X 5 rounds, rest as needed
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 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/GHD Sit Ups if appropriate for group – or standard sit up can be weighted weighted
5 Rounds, rest as necessary so no form loss
Then:
6x Burpee
10x KB Swing
30 sec mtn climber
5 Rounds minimal rest
Then, PE interval – go for sub 5 min
1000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.
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
30m OH walking lunge
Then:
Work up to weight for TGU
Then:
3x TGU per side
6x Ring Push up
6 rounds rest as needed
Then:
8x Ball Slam
8x KB Swing
30 Mtn climber
x 4 Rounds minimal rest
Cool Down – light mobility work or a recovery walk/spin etc.
STRENGTH #10
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 x 5 Wall squat
3 x 3 SLSLDL – KB
Then:
Warm up to Heavy Split Squat – hold weight at chest
Then:
5x Split squat per leg, weight held at chest or BB on back
8x Body Row
5 Rounds, rest as needed.
Then:
10 to 1 / 1 to 10 Alternating Ladder
Push up
KB Swing
(10 Push Ups / 1 KB Swing, 9 / 2, 8 / 3…)
Then:
Finish with the Hateful 8
8x 30 sec work/30sec recovery machine of choice.
Cool Down – light mobility work or a recovery walk/spin etc.
STRENGTH #3
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:
5x Back Squats
30m Heavy Farmers Carry
Rest 60 sec between sets
5 rounds
Then:
10x KB Swing
30-60 sec Plank with shoulder tap
6x Bent over row – can be BB, DB/KB or Single arm with lock off
x 4 rest as needed, no form loss.
Finish with:
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.
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 x 5 Wall squat
2 x 10 Good mornings
Then:
Warm up to SLSLDL heavy (BB or KB)
Then:
3x per leg SLSLDL
8x Ring or Regular Dip, either can be assisted
x 6 rounds rest 60-90sec between rounds
Then:
10x Deck Squat (or KB Swing, group size dependent)
15m KB or Sled Plank Pull – heavy
60m Farmers Carry heavy KBs
4 Rounds, rest as needed
Then:
Finish with 8 – 1 pull up ladder, rest as needed 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
Work on mobility/stability
2 x 8 Shoulder openers
2 x 5 Cuban press
3 x 5 Wall squats
2 x 30m Tactical Lunge – focus on posture!
2 x 5 Squat Jumps
Then:
Warm up to Weight for Split Squats (Farmer’s Carry or Front Rack hold) and Box Jump height
Then:
5x Split Squat per leg (moderately heavy)
8x KB Swing
60-90sec rest
x 5 rounds
Then:
8x Pull Ups
8x Push Ups – can be clapping
10x Anchored Leg Lowers (on bench or floor)
x 5 rounds, rest as needed to maintain form.
If time:
5 x 200m ski/row (go hard!) with 1 minute rest between each effort.
Cool Down
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 Good Morning
3 x 5 Push Ups
Then:
Warm up to heavy-ish Chest Press or Bench Press
Then:
5x Chest Press
10x KB Swing
Rest 60 seconds
x 5 rounds
Then:
10 Head Cutter
10x Split jump if ok for knees if not a quick step up or squat jump instead (weighted)
60sec Plank Hold (or FLR on rings)
5 rounds, rest as needed to maintain form
Cool Down mobility
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Single arm OH walking lunge (forward/backward each side)
Then:
Warm up to heavy Split Squat (can hold weight at sides or at chest)
Then:
5x each side Heavy Split Squat
5x each side Single Arm/Single Leg OH Press
X 5 rounds, rest 30-60sec between rounds
Then:
10-1 KB Swing / Ball Slam Ladder
(10/1, 9/2, 8/3…)
If time:
1000m ski/row for time
Cool down with mobility