10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2x30m Tactical Lunge 2×10 Pushpress Then: 5x Split Squats (per leg) 150m Ski/Row X4 (Rest 60 sec between) Then: 8x Pullups 20 sec sprint on machine of choice X4 Then: 10x Anchored Leg Lowers 10x Atomic sit up/Or regular setup 10x Windshield/Floor Wiper 30-60 […]
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 Then – 2x 30sec Push Press / 30sec OH Hold (light!) 2x 30sec Air Squats / 30sec Squat Hold (unweighted) Then – Warm up to / find weight for Jerks (or can […]
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 5 Push Ups 2 x 5 Squat Jumps Then: 8x RMM + 10x Split Jump (5 per leg) + 1 minute rest 6x RMM + 20x Split jump + 1 minute rest […]
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 8 KB Swings Then: Warm up to BB or KB Clean Then: 5x Clean (BB or KB) 150m sprint ski/row (go hard!!) 60sec rest x 5 Then: 10x Deck Squat […]
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 KB Swings Then: 6x Clean, KB or BB 8x Pull UP 5 rounds, rest 1 minute between rounds Then: 5x Burpee Broad Jump 10x Prone Superman/OR Back Ext on […]
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 6 Goblet Squats Then: 10x Deadlift 500m ski/row for time (go hard!) 2-3 minute rest (depending on athlete) 3 rounds Then: 20 + 15 + 10reps of each – Push […]
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: 5x Head Cutter 8x Box Jump 10x Deck Squats Rest 60-90sec x 5 Rounds Then: […]
PE/SE 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 OH Walking Lunge (forward/backward each arm) Then: 30m Weighted Walking Lunge 10x Push Press 60x Mountain Climbers (total) 6 rounds, rest as needed Then: 10/1 Alternating Ladder Body Rows / […]
PE/SE 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 Push Ups 2 x 5 Squat Jumps Then: 10 – 1 Ladder of each Bench Press Goblet Squat Box Jump (10/10/10, 9/9/9, 8/8/8, 7/7/7…) Rest as needed, if […]
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 30/30sec DBPP/OH Hold 2 x 30/30sec squat/squat hold Then: Warm up to Bench Press (heavy-ish) Then: 10x Bench Press (or DB Chest Press) 500m ski/row for time 2 min rest […]