10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
2x30m Tactical Lunge
2×10 Pushpress
Then:
5x Split Squats (per leg)
150m Ski/Row
X4 (Rest 60 sec between)
Then:
8x Pullups
20 sec sprint on machine of choice
X4
Then:
10x Anchored Leg Lowers
10x Atomic sit up/Or regular setup
10x Windshield/Floor Wiper
30-60 sec Rest
X4
Cool Down
10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×6 Goblet Squats
Then: BB/KB Complex:
6x Deadlift
6x Bent Over Row
6x Hang Clean
6x Front Squat
6x Pushpress
6x Pushup
500m ski/Row
X3
Rest: 3:00 at the end of each set
Then:
40, 30, 20, 10 Calories of choice on machine. 1:1 work/rest
10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×5 SLSLDL
Then:
5x Step Ups (Per side, add in a knee drive at the top)
6x Burpees
X5 (Rest 60 sec or so between)
Then:
10x Headcutter
60m Farmers carry
30m Rock carry
X5
Then:
40, 30, 20, 10 Calories of choice on machine. 1:1 work/Rest
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