10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
2 x 8 good morning
3 x 3 maxercist row
Then:
3x SLSLDL
8x Chest press, bench, bosu or floor
Then:
10x Ball Slam
10x Lateral med ball throw with partner, switch sides after 10 reps or standing around the world with KB, both directions
10x Squat jump
x 4
Then:
1000m effort or 100 cal Airdyne
Cool Down
10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
30m OH walking lunge, forward and backward
Then:
5x Strict press
10x Split Jump
x 5 rounds rest as needed
Then:
15m Bear Crawl + Push up ladder 10 – 1
Cool Down
10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
3 x 10 Good mornings
Do a few Dead Lifts and Push Press to figure out weight for work out .. see below
Then –
10x Dead Lift (Medium weight) + 2 minute ski/row/bike (go hard!)
x 3 rounds, rest 2 minutes between rounds
Then –
10x Push Press (Medium weight) + 2 minute ski/row/bike (go hard! choose a different machine from your first block)
x 3 rounds, rest 2 minutes between rounds
Then –
5x Pull Ups + 5x KTE (yes, mean, muahahha)
x 3-5 rounds, rest as needed
Then –
Cool down and stretch
10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
2 x 5 per side Single Leg Squat to bench
Then –
5x Split Squats (per side), can hold weight at chest or at sides
5x RMM
60m Farmer’s Carry
x 5 rounds, rest as needed to maintain form
Then –
30-20-10 reps of each
Deck Squats
Whip Smash
Then –
Cool down, stretch
10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 30sec squat / 30sec squat hold (no weight)
2 x 30sec push press / 30sec OH hold (light warm up weight)
Any additional mobility/stability work on own
Then –
25x Body Row
50x Goblet Squat
50x Push Ups
50x Ball Slams
50x Windshield Wipers (total)
50x Head Cutters
25x Pull Overs (heavy-ish)
Rest as needed to maintain form
Then –
2000m Ski/Row for time (or 100 cal on airdyne)
Then –
Cool down, stretch
10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 per side Maxercist Row
Any additional mobility/stability work on own
Then –
2x TGU per side
5x RDL (KBs or DBs)
15m Weighted Walking Lunge (same weight as RDL – hold at sides or in front rack position)
5x Push Press (same weight as RDL?)
x 6 rounds, rest as needed to maintain form
Then –
8 to 1 Pull Up Ladder
*After each “rung”, complete 15m Bear Crawl
Rest as needed
Then –
Cool down, stretch
10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3×5 wall squats
2 x 8 Goblet Squats
Then:
3x per side Swing Snatch (or clean and Press) + Reverse TGU + Windmill
Then: – Teams if necessary one group does first piece of workout, other group does second then switch
Back Squat
Work up to a heavyish back squat 5 RM
Then
5x Back Squat +
8x Box Jump
x 5
Then:
5x Bent Over Row
8x Push Press
30 sec OH hold
x 5
Cool Down plus mobility work
10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2x 30/30 DB PP
2 x 5 squat jump
2 x 10 KB Swing
Then: Team 1
Work up to Push press (DB or KB – or Landmine)
Then:
5x Push Press
6x Box Jump
5 rounds, rest 60 seconds between rounds
Then:
60 sec Mountain Climbers + 250m ski/row/airdyne
5 rounds, rest 60sec between rounds
Finish with
6 – 1 Pull Up ladder
20 sec ring support between rungs of ladder.
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 + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Squat Jump
2 x 10 Good Morning
2 x 5 push ups
Then:
KB Swing + Burpee Ladder
1 – 10/10 – 1
1 Swing (heavy)/10 Burpee,
Then:
One to One work rest
40, 30, 20, 10 cal ladder machine of choice go hard
Finish with:
Ball Slam + 30 sec side plank/both sides ladder 10 – 1
Cool Down plus mobility work