10:00 Warmup Mobility/Stability 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x 30m Tactical Lunge 2×5 Single leg ass to bench Then: 10x Step up with High knee drive 5x RMM 250m Sprint on machine of choice 60m Farmers Carry X5 – minimal rest Then: 10x Deck Squats 60 sec plank/FLR 8x Burpee X4 […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3×5 wall squats 30m Tactical Lunge Then: find weight for heavy step up, farmers carry or front rack athletes choice Then: 5x Step Up per leg 10x KB Swing x 5 Then: 5x Pull Over + 10x Anchored Leg Lower 30 sec […]
10:00 warm up + Mobility 2×8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking lunge Then: One KB Swing Snatch (Or clean press if athlete can’t swing snatch) + One Reverse TGU + One Windmill equals one rep. 5x each side. Then: 10x Head Cutter 10x Ball Slam […]
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 2 x 8 Goblet Squats Then: Warm up to heavy-ish Front Squat, reasonable for 5 reps Then: 5x Front Squat 8x Body Row 5 Rounds, […]
STRENGTH #12 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 Squats – pause at bottom, focus on hip opening and posture Then: Work up to weight for Front Squat reasonable for 5 reps Then: 5x Front […]
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 […]
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 10 Frog Hops 2 x 10 Body Rows (inclined, fairly easy) Then – “On the Minute” 150m Ski Erg 10x Goblet Squats 10x Pull Ups 10x Sit Ups 10x Push […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 3 x 3 maxercist row Then: Warm up to heavy-ish weight for RDLs Then: 5x RDL (heavy-ish) 5x Dips (at rings, bars, or bench) x 5, rest 60-90sec between rounds Then: 60sec Weighted Step […]
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 30m OH walking Lunge (forward/backward each side) 3 x 5 Squat Jumps Then: 10x Goblet Squat (moderately heavy) 10x DB Push Press 60sec OH Plate Hold 30-60sec Rest x 5 rounds Then: […]
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 […]