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
If time the Hateful 8 8x 30/30 on machine of choice.
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 Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x SLSLDL
8x Pull Over
10x Leg Lower
x 5 rounds rest as needed
Then:
30 sec Overhead hold
5x Floor Press
10x Windshield Wiper or Floor Wiper
x 4
Then:
3 x 500m row/ski work rest
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
2 x 5 SOTS press
30m OH walking lunge – forward and backward then switch arms.
Then:
Work up to heavy TGU
Then:
2x TGU
6x Body Row
x 6 rounds rest as needed
Then:
30 sec interval machine of choice
30 sec plank shoulder tap or FLR
30 sit up
30 rest
x 5
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 6 goblet squats deep, hold and stretch
Then:
5x Weighted Split Squat per leg, KBs or DBs in Front Rack
8x KTE
x 5 rounds rest as needed
then
20x Med Ball Sit throw partners
10x KB Swing
x 5
Then:
3 x 500m interval on machine of choice 1:1 work rest
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
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
30m OH walking lunge, forward and backward
Then:
10x (total steps) weighted walking lunge, weight in Farmers Carry
30 sec OH Plate Hold
x 5 rounds rest as needed
Then:
8x Push up – rings, regular, bosu
30x mtn climber – total leg movements
x 4 rounds rest as needed
Then: 250m row/ski + 60 sec rest x 4
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
2 x 5 SOTS press in a squat if possible
3 x 6 goblet squat with hip opening stretch
Then:
Find weight for Strict Press, Athlete can work on OHS with PVC if they like to work advanced ROM.
Then:
5x Strict Press, if athlete has limited OH mobility have them use the landmine of OH press
10x Sit Up
30 sec side plank – per side, can to hip lower/lift to make harder
x 5
Then:
15m Bear Crawl + Push up ladder 10 – 1
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 6 goblet squat focus on glute activation
Then:
Work up to heavy Front Squat
Then:
5x Front Squat
10x Halo – each direction KB or Plate
x 5 rest as needed
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
60 sec rest
x 4
Finish with
1000m row/ski for time or 50 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
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, 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 one hand then switch.
Then:
Work up to a heavy TGU, if athlete cannot do TGU’s do a combo of step up, sit up, and OH hold)
Then
2x TGU
6x Push up – regular, rings, bosu
x 6
Then:
5x Body Row
10x KB Swing
10x Deck Squat
x 4
Then:
30 sec interval, 60 sec rest x 4
Cool Down