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 30m Tactical Lunge – focus on posture! 2 x 5 Squat Jumps Then: Warm up to Weight for Split Squats (Farmer’s Carry or Front Rack hold) and Box Jump height 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 – deep, hip opening, focus on posture 3 x 5 Squat Jumps Then: Warm up to Back Squat with bar + chains (don’t go too heavy; see below; […]
June 21 POWER 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 3 x 8 Goblet Squats 3 x 5 Squat Jumps Then: 10x Back Squats @__ / 10x Box Jumps @ 12” 8x Back Squats @ __ (increase weight) / […]
June 19 POWER 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 2 x 5 Squat Jumps 30m Single Arm OH Walking Lunge (forward/backward one arm then switch) Then: 8x KB Swing 5x per side Weighted Step Ups x 5 rounds, […]
June 17 POWER 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 Tactical Lunge 3 x 8 Goblet Squats Then: 10x Head Cutters (not super heavy) 10x Deck Squats 30sec Mountain Climbers 5 Rounds, rest 60sec between each round Then: […]
June 14 POWER 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 2 x 30/30sec DB PP / OH hold 2 x 30/30sec Air Squat/Squat hold Then: 15x Whip Smash 10x Split Jump (each leg so 20 total) 30sec sprint ski/row/airdyne […]
June 12 POWER 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 2 x 8 KB Swings 30m Tactical Lunge Then: Warm up to BB or KB Clean (or athlete can do Head Cutter snap with single KB) Then: 5x Clean […]
June 10 POWER 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 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: 5x Box Jumps @ 18” 5x Box Jumps @24” 5x Box Jumps @30” 4 rounds, rest 30-60sec between […]
June 7 POWER 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 Tactical Lunge x2 2 x 5 Squat Jumps (If group is big, split up into two teams) Then: (team 1) 8x KB Swings 15m Sled Push (heavy and […]
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 15 Air Squats 2 x 30m Tactical Lunge Then: 10x Goblet Squat (moderately heavy) 30sec sprint @ski/bike/row x 3, rest 30-60sec between rounds Then: 10x Split Jumps (or step ups) per […]