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
3×6 Deep hip opening Goblet Squats
Then:
5x Back Squat
10x Contralateral Ball march
X5 rounds (Rest 60-90 seconds between)
Then:
5x Floor Press
10x Windshield Wiper
30 sec plank with shoulder tap
X5 rounds
Then: 8×30/30 Hard/Easy
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Good Mornings
2 x 10 Bent Over Rows
Then –
Warm up to heavy SLSLDL – use Landmine or KB/BB
Then –
3x per side Heavy SLSLDL
8x Body Rows
X 6 rounds, rest 60sec between rounds
Then –
Partner up!
P1: 15m Sled Pull in Plank Position
P2: Squat Hold until partner completes sled pull
Then switch
X 4 rounds, rest only to switch positions
Then –
4 x 200m Sprints / 60sec rest between each
Cool down, stretch
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
30m OH Walking lunge – forward/backward with one arm up, then switch
Then –
Warm up to/Find weight for Split Squat, Push Press (~heavy for both)
Then –
5x Split Squat each side
5x Push Press
X 5 rounds, rest 60-90sec between rounds
Then –
10x Body Rows at rings (can do single arm 5 per side for added challenge)
10x Anchored Leg Lowers (can hold med ball between feet)
30sec (each side) Side Plank Hold – hip lower/lift or leg raise for extra challenge
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
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
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 ×5 wall squats
30m Single Arm OH Walking Lunge (forward and backward each arm)
Then: (Team 1)
5 to 1 ladder Split Squats (hold weight at chest or at sides, athlete’s choice)
Start light and increase weight as reps decrease
After each “rung”, complete 10x Anchored Leg Lowers/Lifts
Then:
3 x 2 Split Squats each side at heavy weight
Rest 60-90sec between sets (yes actual rest 😉 )
Then: (Team 2)
5x Strict Dead Hang Pull Ups (can add weight if appropriate) + 15m Bear Crawl (heavy)
Rest 60sec between rounds
x 6 rounds
Then:
(Switch Teams)
If time:
1000m ski/row for time (or 50cal air dyne)
Then:
Cool Down with mobility, stretching…
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 each side Windmills w/KB
Then:
10x Goblet Squat
8x Ball Slams
10x each direction Bulgarian Bag Swings (or Plate Halos)
x 5 rounds, rest 30-60sec between rounds
Then:
10x each side, Side Plank Hip Lowers and Lifts – hold med ball or pilates ball between feet for added challenge
10x Deck Squats
10x Floor Wipers (5 each side)
x 5 rounds, rest as needed between rounds
Then:
Cool Down
PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2×30/30sec DB PP / OH Hold
2×30/30sec squat/squat hold
Then:
500m Row/Ski (go hard)
30x Push Up
30x Goblet Squat
30x Anchored Leg Lowers
30x DB Push Press
30x Pull Overs
500m Row/Ski (go hard)
Rest as necessary to maintain form
Then:
4 x 60sec FLR (or plank on floor) / 60sec Rest
Then:
Cool Down
PE/SE
10:00 warm up ski/bike/row
Work on Mobility/Stability
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 10 Good mornings
2 x 5 Squat Jumps
Then:
Find weight and height for Dead Lift and Box Jump
Then:
10x Dead Lift (can be with Hex, BB, or KB)
10x Box Jumps
5 Rounds, rest as necessary
Then:
10x Pull Ups
60sec Mountain Climbers
4 rounds, rest as necessary
Then:
4x 250m ski/row for time
Rest 60 sec between each
Then:
Cool Down, extra mobility
PE/SE
10:00 warm up
2×8 shoulder openers
2 x 5 cuban press
work on mobility
3×5 wall squats
30 OH walking lunge – forward and backward then switch arms.
Then:
Stations: rotate through every min on the min. Athletes have 60 sec to complete the station, their rest is the remainder of the 60 secs
150m Ski
10x Pull Up
10x Halo – both directions
10x Ball Slam
10x Deck Squat
x 5
Then:
2000m ski or row or 200 cal air dyne for time
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 3 x 6 Goblet Squats 2 x 30m Tactical Lunge Then: 8x Heavy-ish KB Swings 5x per side Weighted Step Ups Rest 60sec x 5 Then: 3x RMM (heavy) 300m ski/row hard 90sec […]