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 sec Rest
X4
Cool Down
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 do Push Press if more appropriate)
Then –
5 x 5 Jerks (with BB) or Push Press (with KBs/DBs)
Rest 60-90sec between sets
Then-
30sec Whip Smash
30sec Sprint at machine of choice
60sec Rest
X 4 rounds
Then –
60sec Front Plank with one push every 10 seconds
X 3, rest 60sec between
Cool down with mobility
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
4x RMM + 30x Split Jump+ 1 minute rest
2x RMM + 1 minute rest
Can increase weight on RMM as reps decrease, if appropriate
Then:
60m Farmer’s Carry
30 sec push press
30 sec interval on machine of choice
4 Rounds, rest as needed
Then:
Cool Down Mobility work
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
8x Light Push Press – work on mobility
10x Plate Halo
x 4- 5 rounds
Then
Cool Down mobility work
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 Stability Ball
30sec each side Side Plank (can add hip lifts if appropriate)
5 rounds, rest as needed to maintain form
Then:
3 x 250m row or ski 1:1 works rest
Cool Down mobility work
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 Ups + KTE
Then:
4 x 60 sec ski 60 sec rest
Then:
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 – 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:
30m (each side) Waiter’s Carry (so one hand OH with lighter weight, one hand at side in FC with heavier weight; do 30m with one arm OH then 30m with other arm OH)
30m Bear Crawl
30sec Flutter Kick
x 5 Rounds, rest as needed
If time:
1000m ski/row for time
Cool Down
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 / Pull Overs
(10/1, 9/2, 8/3, 7/4…)
Then:
Cool Down
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 possible increase weight on Bench Press and Goblet Squat as reps decrease (may require increased rest as weights get heavier)
Then:
5 x 200m ski/row (go hard!!) with a 90sec rest between each
During rest, do 10x atomic (or normal) sit ups
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 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
x 3
Then:
10x KB Swings
60sec ski/row/bike for time
60sec rest
x 4
Then:
8 to 1 Ladder Pull Ups
Cool Down