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 plank
x 5
Then:
If time:
50, 40, 30, 20, 10 Call ladder work rest 1 : 1
Cool Down plus mobility work
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
20x Split Jump – 10 per leg
x 5
Then:
5x 250m sprint (or 60 sec air dyne)
1 :1 work rest
Then
30sec FLR +
5x KTE
3 rounds
Cool down with mobility
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, rest as needed
Then:
5x RMM
15m KB or Sled Plank Pull
x 4 rounds minimal rest.
Then:
Tabata interval:
4x 20/10 Whipsmash or machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.
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 Squat
8x Pull Up
5 rounds rest as needed
Then:
10x Floor Press
10x KTE
30 sec Plank with shoulder tap
Minimal rest no form loss
Then: PE interval
30-20-10 calories ladder, @ski/bike/row
Rest 1-2minutes between each effort
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
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 Ups
10x Ball Slams
X 5 rounds
(Start each movement “on the minute”, any remaining time in that minute is rest)
Then –
3 x 60-90sec Static Hold of Choice
(Front Plank, FLR, Ring Support, Wall Sit, OH Plate Hold..)
Then –
Cool down, mobility
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 Up (medium weight)
10x Body Rows
x 4, rest 60sec between rounds
Then:
30 sec plank + 30 sec flutter kick + 30 sec superman hold
30 sec rest
x 3-4 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
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:
60sec Plank Hold
20x Frog Hops
x 5 Rounds, rest as needed
If time:
1000m ski/row 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 rest
x 4
Then:
12x KTE (or Anchored Leg Lowers)
60sec FLR or Plank on Floor
3 Rounds, rest as necessary
Cool Down
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 – deep, hip opening, focus on posture 2 x 30m Tactical Lunge Then: 3x per side heavy Step Up – hold weight at sides (if heavy isn’t appropriate for […]