POWER 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 3 x 8 Goblet Squats 3 x 5 Squat Jumps Then: 10x Back Squats @__ / 10x Box Jumps @ 12” 8x Back Squats @ __ (increase weight) / 8x Box […]
POWER 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 5 Squat Jumps 30m Single Arm OH Walking Lunge (forward/backward one arm then switch) Then: 8x KB Swing 5x per side Weighted Step Ups x 5 rounds, rest 30-60sec […]
POWER 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 8 KB Swings 30m Tactical Lunge Then: Warm up to BB or KB Clean (or athlete can do Head Cutter snap with single KB) Then: 5x Clean (BB or […]
POWER 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 5 Squat Jumps 2 x 5 Tuck Jumps Then: 5x Box Jumps @ 18” 5x Box Jumps @24” 5x Box Jumps @30” 4 rounds, rest 30-60sec between rounds (adjust […]
POWER 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 3 x 8 KB Swings Then: Find height for Box Jumps (if no box jumps, athlete can do KB swings or step ups) Then: 5x Box Jumps 8x Burpees 5 rounds, […]
POWER 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 3 x 5 Squat Jumps 3 x 5 Push Ups Then: Warm up to heavy-ish Push Press (BB or DBs or KBs) Then: 5x Push Press (heavy) 10x Split Jump (total; […]
STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 5 OHS+SOTS combo (PVC) Then: (TEAM 1) Warm up to Strict Press – if overhead work is not ok for athlete they can work […]
STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good Mornings 3 x 3 per side Maxercist row Then: Warm up to Heavy-ish Dead Lift Then: 5 x 5 Dead Lift heavy, touch and go […]
STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 Goblet Squats – pause at bottom, focus on hip opening and posture Then: 5 x 5 Front Squats Rest 1-2 minutes between sets Then: 10 – […]
May 29th STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility and stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 30m OH Walking Lunge Then: Warm up to Weighted Step Ups – weight at Front Rack or Farmers Carry Then: 5x per leg Weighted Step ups 8x […]