10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 5 Reverse Flies
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
5x Push Plank Row w/DBs
8x Box Jumps
60sec rest
x 5
Then:
10x Head Cutters
10x Whip Smash
60sec rest
x 5
Then, if time:
5 x 10 calories all out @ ski/row/bike, rest 30-60sec between each, try to maintain pace for each effort.
Cool Down
10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 8 Goblet Squats
2 x 5 Push Ups
Then:
Find weight for Back Squat, not too heavy
Then:
10x Back Squat
30m Flying Burpees
x 4 rounds, rest 60-90sec between rounds
Then:
10x KTE (or feet to hands on floor)
10x Box Jumps
x 4 Rounds, rest 60-90sec between rounds
Then, if time:
4 x 200m ski/row – go hard! (Or 20 cal air dyne)
Rest 60sec between each
Cool Down
10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
2 x 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
Warm up to KB or BB Clean
Then:
5x KB or BB Clean
150m ski/row (or 30sec airdyne) – go hard
60sec Rest
x 6
Then:
30 – 20 – 10 reps of each (adjust numbers as needed)
Body Row
Push Press
Sit Ups
Then:
Cool Down
10:00 Warm up
Work on mobility/stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 3 each side SLSLDL
(Break up into teams if drop is larger than 3)
Then: (Team 1)
Find 3 rep weight for BSSU (fairly heavy)
Then:
3x each side BSSU
4x each side Single Arm/Single Leg Strict OH Press
Rest 60-90sec between rounds
x 6 rounds
Then: (Team 2)
5x Dips (on rings or bar; Push ups if dips aren’t appropriate for athlete)
5x Body Row
60m Farmer’s Carry
x 5 rounds, rest as needed
If time:
The “Hateful Eight” 8x 30sec hard/30sec less hard @ machine of choice
Then:
Cool Down, mobility
10:00 Warm up ski/row/bike
Work on mobility
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 3 Single Leg Squat to Bench
Then:
5-1 Ladder TGU (each side).
Increase weight as you go and rest as necessary.
Between each “rung” complete 5x Burpees
Then:
8x Pull Overs
5x each side Windshield or Floor Wipers (Weights locked out over chest or arms on floor)
60sec Low Plank Hold (with alternating knee taps to floor for added challenge)
5 rounds, rest as needed
If time:
5x 200m ski or row (hard) / 60sec rest
(or 5 x 60sec airdyne sprints)
Then:
Cool Down, mobility…
10:00 Warm up
Work on Mobility / Stability
2 × 8 Shoulder openers
2 x 5 Cuban press
3 × 5 Wall squats
3 x 6 Goblet squats deep, hold and stretch
2 x 30m Tactical lunge
Then:
Warm up to heavy BSSU
Then:
5 x 3 BSSU per leg
Rest 1-2 minutes between sets
During rest, complete 5x Reverse fly (light weight)
Then:
10x Ball Slam
10x Split Jumps (total)
60sec OH Plate Hold
x 5 Rounds
If time:
1000m ski/row for time
Cool Down
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
3 x 3 per side Single Leg “OTB” Squat unweighted
Then:
10x Weighted Walking lunge (so 5 steps per leg), farmers carry good posture and strict form!
8x Body Rows
30sec per side Side Plank Hold (hands or forearms)
30-60sec rest
x 5 rounds
Then:
5x Floor Press
5x Floor Wiper (each direction) hold weight locked out over chest if appropriate
x 5-7 Rounds
If time:
5 minute cool down pace on machine of choice
Light mobility, stretch/foam roll
10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 per side SLSLDL with single KB
Then:
Work up to a heavy DL heavy for 3 reps – BB, KB, or Hex Bar
Then:
6 x 3 Deadlift (touch and go)
Complete 6x heavy Pull Overs between sets of DL
Then:
8x Push Ups (can do on rings or bosu for extra challenge)
5x Box Jumps
30sec Ring Support Hold
x 5
Then, If time:
1000m for time on machine of choice
Cool Down
10:00 warm up ski/row/bike
Work on mobility
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 8 Goblet Squats
30m Tactical Lunge
Then:
Front Squat, Work up to weight
Then:
5 x 5 Front Squat – pause at bottom of each rep to find glutes with stable core and back.
Rest 60-90sec between sets
During rest: 5x Front Raise, 5x Lateral Raise, 5x Reverse Fly
Then:
5x Heavy Chest Press, bench or Bosu
10x KTE (or feet to hands on floor with exercise ball)
60sec FLR or Plank Hold on Floor
x 5 rounds
Then
Cool Down
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 5 DB PP (light, warm up shoulders)
3 x 5 Reverse Fly (light DBs again shoulder warm up)
Then:
5x RMM (medium heavy weight, will likely be limited by push press) +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest between rounds
3 rounds
Then:
10x Back Squat (medium weight focus on form) +
2:00 min row/ski or airdyne go hard – keep track of pace, maintain pace for all three rounds
2:00 rest
3 rounds
Then, if time finish with:
30x Sit Ups + 30x Pull Overs + 3min total Plank Hold
Then:
Cool Down