10:00 Warmup Mobility/Stability 2×8 Shoulder Opener 2×5 Cuban Press 3×5 Wall Squats 30m OH Walking Lunge (Forward/backwards, switch) Then: 3x TGU (Per side) 10x Lateral hops (Bosu, Parallettes ,over the line) 20 total hops x 5 (Rest 30-60 sec between) Then: 8x Burpee 30 sec Ring Support 10x KB swing x 4 rounds minimal rest […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 3 x 8 Good mornings 3 x 5 Reverse Flies Then – Warm up to heavy Dead Lift (can use BB or Hex Bar) and Bench Press (BB or DBs/KBs) Then – 3x Dead […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats 2×10 Good Morning 2×5 Pushups Then: 6x Goblet Squats 8x KB Swings 10x Strict Press X4 Then: 10x Landmine backwards lunge (5x Per side) 10x (Total) Landmine Russian Twist 30 sec ring support X4 rounds Then: 2000m Ski/Row. or 100 cal 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 3 x 6 Deep Goblet Squat Then: 5x Back Squat 8x KB Swing x 5 rest as needed Then: 5x Dip 30 sec ring support x 5 rest as needed Then […]
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 3×5 Single Leg Ass to Bench or assisted pistol Then: 5x Split Squats 5x Pullovers X5 rounds (Rest 60-90 seconds in between) Then: 10x Headcutter 10x Russian Twist with landmine 30-60 sec Ring Support […]
10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 8 goblet squats 2 x 30/30sec hard/easy at machine of choice – open up lungs Then – 3 x 250m Row or Ski While one person is doing the sprint, their partner […]
STRENGTH #13 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 3 x 5 Wall squat 2 x 8 Push ups Then: 6x Chest Press, can be Bench press or Bosu Chest press 30 sec Ring support x 4 rounds, rest as needed Then: 10x Split Jump (total) 10x GHD Sit […]
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 2x 30m Tactical Lunge 2 x 5 SOTS Press Then – 6 to 1 ladder Split Squats (hold weight at chest or at sides) After each rung, complete 15m Flying Burpees Minimal […]
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 2 x 8 Good Morning Then: Warm up to RDL weight – BB or heavy KB Then: 5x RDL 30 sec Mtn climber 30 sec […]
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 squat jumps 30m Single arm OH Walking Lunge (forward/backward each arm) Then: Find weight for KB Clean and Press Then: 6x KB Clean + Press 10x Step Ups per […]