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 goblet squats
Then:
Work up to a heavyish back squat
5x Back Squat +
6x Ring or regular Dip
x 5 rounds rest as needed
Then:
5x Bent Over Row
10x Spilt Jump
10x Leg Lower
x 5 minimal rest
Cool Down
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
2×10 Good Morning
2×5 Half kneeling OH press with KB up
Then:
5x Deadlift (heavy)
5x Ring Dip
X5 rounds (Rest 60-90 seconds between)
Then:
30 sec Clank Hold
30 sec mtn climber
30 sec sit up
60 sec plank with 1 pushup every 10 seconds
X3 rounds
Then: 4x 250m ski/row. 1:1 work/rest
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.
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
30m OH Walking Lunge (forward/backward each arm)
Then:
30m Weighted Walking Lunge
10x Kb Swing
8x Strict Press
5 rounds, minimal rest
Then:
10/1 Alternating Ladder
Body Rows / Ring Dips
(10/1, 9/2, 8/3, 7/4…)
Then:
8x 20sec hard 10 sec easy machine of choice
Cool Down Mobility
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:
Warm up to Deadlift not too heavy
Then:
5x Deadlift
10x Ball Slam
x 5 rest as necessary after slams
Then:
8x Push Up
8x Ring Dip
30sec Side Plank per side
4 Rounds
If time:
1000m ski/row
Cool Down mobility work
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 6 Goblet Squats
Then:
8x Goblet Squats
6x Burpees
8x Pull Over
Rest ~60-90 seconds
4 Rounds
Then:
6x Ring Dips (or bar/bench dips) + 5x (each side) Windshield Wipers +
4 Rounds, rest as needed
Then, if time:
“Hateful Eight” 8x 30/30sec hard/easy @ machine of choice
Cool Down
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
Work up in weight for Front Squat (heavy)
then
3x Front Squat (heavy)
5x Ring Dips
X 6 rounds, rest 60-90sec between rounds
Then:
60 sec heavy floor press (one per 10 sec, hold locked out the rest of the time) +
10x Anchored Leg Lowers/Lifts
10x Body Rows
x 4-5 rounds
Then:
Cool Down
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
2 x 10 good mornings
Then:
Work up to heavy SLSLDL, use BB or KB
Then
3x per side SLSLDL
6x Pull Up
5 rounds, Rest 1-2 minutes between rounds
Then:
10x Deck Squat (or Goblet Squat depending on ROM of athlete)
8x Dip/Ring dip
30 sec OH Plate Hold
5 Rounds, rest as needed
If time:
2000m ski/row for time
Cool Down
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 10 good mornings
30m Tactical Lunge
Then:
Warm up to SLSLDL heavy (BB or KB)
Then:
6 x 3 per leg SLSLDL
Rest 2 minutes between sets
During rest, complete 5x Ring or regular Dip
Then:
15m Heavy sled plank pull
60 Sec OH Plate Hold
60m Farmers Carry
5 Rounds, rest as needed
Then, if time:
8 x 30/30sec Hateful eight
Cool Down