10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
30m OH Walking Lunge (Forward/Backward – switch)
Then: split class in two groups if bigger class
2x TGU (Per side)
10x Whip Smash – try hard!
X6
Then:
8x Dips (Can be on bar or rings)
15m Sled Pull
15m Sled Push
X4
Then: Cool Down
Power
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 5 Squat Jumps
2 x 5 Tuck Jumps
30m Tactical Lunge
Then:
Split Squats – warm up, find weight (Front Rack or Farmer’s Carry) heavy-ish
Then:
5x Split Squats per side
30m Broad Jumps
60 sec rest
5 Rounds
Then:
10x Push Press + 150m ski/row (go hard!)
60sec rest
5 Rounds
Then, if time: 6-1 Pull Up Ladder (strict, dead hang, athletes can add weight if appropriate)
Cool Down, stretch
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m Over Head walking lunge (Jill and Curtis – tactical lunge)
2 x 8 good mornings
Then:
Warm up to heavyish Deadlift
Then
5x Deadlift (Jill/Curtis can use KB or Hex bar if they want, make sure Curtis doesn’t go too heavy)
5x Pull Up (with bands; or body rows)
x 5 rest as necessary
Then:
10-1 / 1-10 Burpees / Ball Slam Alternating Ladder
(Check in w/Jill and Curtis maybe do regular push ups or chest press alternating with goblet squats instead?)
Then, if time:
6×30/30sec hard/less hard @ machine of choice (Jill can do some extra core work with exercise ball)
Cool Down
STRENGTH
10:00 Warm up
work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squatsff
2 x 10 Goblet Squats
2 x 5 Squat Jumps
Then:
Work up to Heavy Back Squats
Then:
6 x 3 Back Squats
Rest 1-2min between sets
Then:
10x Med Ball Sit Toss (per person)
8x Push Press
60sec FLR (or Plank hold)
5 rounds, rest as needed
Then:
If time 3 x 500m row 1:1 work/rest
Cool Down
STRENGTH
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 Deep Goblet Squat
2 x 5 Squat Jumps
Then:
Find weight for step ups and cleans (same weight for both)
Then:
5x per leg Weighted Step Ups – hold Kbs or DBs at Front Rack position
5x Headcutter
5 Rounds, rest 60-90sec between rounds
Then:
6x Pull Over
Between each set of pull overs, complete 30x mountain climbers each leg
If time:
4x250m ski/row/bike; 1:1 work:rest (or about 1 minute rest between each)
Cool Down
PE/SE
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
30m OH Walking Lunge (forward/backward each arm)
Then:
30m Weighted Walking Lunge
10x Push Press
60x Mountain Climbers (total)
6 rounds, rest as needed
Then:
10/1 Alternating Ladder
Body Rows / Pull Overs
(10/1, 9/2, 8/3, 7/4…)
Then:
Cool Down
Power 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 5 Squat Jumps 2 x 5 Goblet Squats Then: 8x Accelerating Back Squat can add chains if appropriate (no pause at bottom, squat to full depth and then accelerate/jump up. Make […]