10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Good Mornings
2 x 5 Push Ups
Then –
Warm up to Heavy Dead Lift
Then –
3x Heavy Dead Lift
6x Dips (Rings/Bars/Bench)
X 6 rounds, rest 60-90sec between
Then –
20-15-10 reps of each:
Deck Squats
Pull Overs
After finishing each round, complete a 60sec Plank Hold
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
3 x 10 Good Mornings
3 x 5 Push Ups
Then –
5x SLSLDL per side (BB or KB, fairly heavy)
8x Dips (rings/bars/bench)
X 5 rounds, rest 60-90sec between rounds
Then –
10x Landmine Front squat or Goblet Squat
5x Pull Overs (heavy)
60sec OH Plate Hold
X 4 rounds, rest as needed to maintain form
Cool down, stretch
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 6 goblet squats – deep, work on hip opening and posture
3 x 5 each side single leg squat to bench
Then –
30m Weighted Walking Lunge – hold weight at chest or at sides, athlete’s choice
3x RMM (go heavy if possible)
X 5 rounds, rest as needed to maintain form
Then –
10x Pull Overs
10x Landmine Russian Twist – each side
30sec Superhero hold
X 4 rounds, rest as needed
Then –
Cool down, stretch
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 x 5 Wall squat
3 x 6 Goblet Squats
Then:
Warm up to Step up weight, reasonable for 5 reps, weight can be held at chest, BB on back or DB/KBs in hands however do not swing the weigh to make the movement easier.
Then:
5x Step up
10x KB Swing
30 over head plate hold
x 5 rounds, rest as needed
Then:
8x Pull over
10x Anchored leg lower
60sec FLR (or Plank on floor) or mtn climber.
4 rounds minimal rest
Then:
8×30/30sec hard/less hard @machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.
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
2×30/30sec squat/squat hold (no weight)
2×30/30sec hard/easy at machine of choice to open up lungs
Then:
Warm up to Back Squats – bar plus chains if appropriate
Then –
5x Isometric – Dynamic Back Squats* (BB + chains)
* For each rep – pause for 3 seconds at 3 positions on the lower (1/3, 2/3, full depth) then accelerate fast up.
8x Burpees
Rest ~60-90sec between sets (can alternate with partner)
X 5 rounds
Then:
4x (1min all out / 2min full rest) – try to maintain pace for every effort
Then:
6x Pull Overs (heavy)
10x Side Plank Hip Lower+Lifts (each side)
10x Kayakers (each side)
X 3-4 rounds, rest some between rounds
Then –
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
2x 30m Tactical Lunge
Then:
Work up to heavy Step up
Then
5x per leg Step up – weight on back, front rack or hands at sides – do not swing weights in hands to make movement easier.
6x Pull Over
10x Anchored Leg Lower
5 rounds, rest as needed
Then:
3x RMM
8x Box Jump
5 Rounds, minimal rest
Then:
Finish with Power based interval
3 x 500m ski/row or 2min effort on airdyne, rest 2 min between efforts.
Cool Down – light mobility work or a recovery walk/spin etc.
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 5 SLSLDL each side (light)
2 x 5 Push Ups
Then –
5x RDL (DBs/KBs)
15m Weighted Walking Lunge (same weight – hold at sides)
5x Push Press (same weight?)
X 6 rounds – all with same weight? (KBs or DBs)
rest as needed to maintain form
Then –
10x Pull Overs
30m Bear Crawl
X 4, rest as needed to maintain form
Then, if time:
4 x 10 calorie sprints at machine of choice, 1:1 work:rest
Cool down, stretch
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 goblet squats, deep with hip opening
2 x 8 push press (light, warm up weight)
Then:
10x KB Swings + 10x Ball Slam
X 5 rounds, try to increase weight on each movement each round
Rest ~60sec after each round
Then:
6 x 20 sec all out sprint @ machine of choice / 60sec rest
Then:
5x Pull Overs
5x Floor Press
5x Floor Wipers (each side)
X 4-5 rounds, rest as needed to maintain form
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 x 5 Wall squat
3 x 3 Maxercist row
Then:
3x SLSLDL per leg
6x Ring Dip or regular dip
5 rounds rest as needed
Then:
10x Pull Over
10x Anchored Leg lower
30m Bear Crawl
4 Rounds minimal rest
Then:
Finish with power based interval
4x 60sec sprint/30sec REST @machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.
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 x 5 Wall squat
2x30m Tactical Lunge
Then:
Warm up to Heavy Split Squat – hold weight at chest
Then:
5x Split squat per leg, weight held at chest or BB on back
8x Pull Over
5 Rounds, rest as needed.
Then:
10 to 1 / 1 to 10 Alternating Ladder
Ring Dip / Burpees
Then, finish with Power based intervals
3x500m ski/row; rest 2minutes between each
Cool Down – light mobility work or a recovery walk/spin etc.