10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 Squat Jumps
2×5 Tuck Jumps
Then:
5x Box Jumps
6x Pullups
X5 (Rest as needed)
Then:
8x Burpee
10x Anchored Leg Lowers
12x Med ball sit toss
X4
Then: 4x250m ski/Row 1:1 work/rest or 60sec hard/60 sec easy on Airdyne
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 10 Good Morning
Then:
work up to Heavyish Deadlift
Then:
5x Deadlift
8x Pull Up
x 5 rounds rest as needed
Then:
10x Standing Russian Twist with Landmine (can be 10 total or ten per side)
5x Burpee
20 cal interval machine of choice
x 5 rest as needed
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
3 x 3 slsldl
Then:
Work up to a heavy DL – heavy relative to athletes experience with DL
Then:
5x deadlift
5x strict press
x 5 rest as needed
Then:
15m Bearcrawl + 5x Pull up
x 5
Finish with 8x Burpee + 30 sec sprint
x 4
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
2 x 5 Push Ups
2 x 10 Goblet Squats – deep, hip opening focus on posture
Then –
6x Pull Ups
30sec KB or Plate Halos (each direction)
60sec Farmer’s Carry
x 3, rest 30-60sec between rounds
Then –
6x Push Ups (can be on DBs or Rings for extra challenge)
30sec Side Plank (each side) – can do variations for extra credit
250m Ski/Row (go hard!)
x 3, rest 30-60sec between rounds
Then –
30m Weighted Walking Lunge
60sec Mountain Climbers
60sec Wall Sit Hold (med ball on lap for extra credit)
x 3, rest 30-60sec between rounds
Then –
Cool down, 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
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
3 x 5 Squat Jumps
3 x 10 Push Press
Any additional mobility/stability work on own
Then –
10x Clean and Press (medium weight, BB or KB)
*Can try a Clean and Split Jerk for additional challenge/technical skill practice
500m Ski/Row for time (or 50cal airdyne)
x 3 rounds, rest 2 minutes between rounds
Then –
10x Front Squats (or goblet squats)
60sec all out sprint ski/row/bike
x 4 rounds, rest 60seconds between rounds
Then –
3x Pull Ups
5x Dips (rings/bar/bench)
8x KB Swing
10x Sit Ups
x 4, rest as needed to maintain form
Then –
Cool down, stretch
10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 3 Maxercist row
2 x 10 KB Swing
Then:
Work up to heavy BB Clean, if not yet ready for BB clean athlete can do a heavy KB clean or Head Cutter snap (just the first movement of the head cutter.
Then:
5x Clean
10x Split Jump, can use explosive step up if no split jump.
60 sec rest
5 rounds
Then:
8x Pull Up
8x Kneeling Russian Twist with landmine, or Kayaker if more athlete appropriate.
x 5 rounds limited rest
Then:
4×30/30 mtn climber plank
Cool Down plus mobility work
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2×5 Single leg ass to bench or assisted pistol, split squat if knees are an issue
Then:
5x BSSU
5x Pullups
X5 rounds (Rest 60-90 seconds in between sets)
Then:
30m Bear Crawl
5x Pushups
10x Sit-ups of choice
X5 rounds
Then:
Cool down or White Board options
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 5 Push Ups
Then –
10 to 1 Ladder of Goblet Squats
After each “rung”, complete 20sec Mountain Climbers
Minimal rest
Then –
10x Pull Ups + 10x Deck Squats + 15x Whip Smash
X 4 rounds, rest as needed to maintain form
Then –
Cool down, stretch
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Then:
Barbell or KB Complex –
6x Dead Lift
6x Bent Over Row
6x Hang Cleans
6x Front Squat
6x Push Press
6x Push Ups (hands on barbell for extra challenge)
X 3 rounds, try to increase weight each round, only rest is to switch weight.
Then –
20 – 15 – 10 reps of each:
Pull Ups
GHD Sit Ups (or weighted sit ups on floor)
Calories @ machine of choice
Then –
Cool down, stretch