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 […]
STRENGTH 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 – focus on hip opening and posture! Then: Team 1 (if more than 4 people…) Warm up to Back Squat heavy-ish, see below… Then: 5 x […]
STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 30m OH Walking Lunge Then: Warm up to heavy TGU Then: 6 x 3 TGU per side Rest ~2minutes between sets During rest, complete 5x Bent Over Row […]
STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good Mornings 30m OH Walking Lunge – (15m forward and backward with each arm) Then: Warm up to Heavy Dead Lift Then: 5 x 5 Dead Lift Rest […]
STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2x30m Tactical Lunge Then: Find/Warm up to Step Up weight heavy for 5 per leg – can hold weight at sides or at chest in Front Rack Then: 5x Step Ups […]
STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility/stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 3 x 6 goblet squat Then: Warm up to Heavy Back Squat (for 5 reps) Then: 5 x 5 Back Squats Rest 1 – 2 minutes between sets, Then: 8 to […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: 10 to 1 Ladder (descending) of each Burpees + Box Jumps (10+10, 9+9, 8+8, etc) Then: 5x Pull Overs (heavy) 5x each side […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 10 Frog hops 2 x 5 Push Ups Then: 8x Ball Slam 15 calories @ machine of choice (go hard!) 60sec Wall Sit Hold 60sec rest x 5 Rounds Then: 10x Goblet […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2x30s/30s DBPP/OH Hold (stay light!) 2x30s/30s squat/squat hold (non weighted) Then: Warm up to weight for Clean & Press (can use BB or KBs) Then: 5 x 5 Clean & Press Rest 60-90sec between […]
POWER 10:00 Warm up ski/row/bike Mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 30m Tactical Lunge 2 x 10 Good Mornings Then: Find weight for Sled Push and KB swings Then: 10x KB Swings + 15m Sled Push – heavy and fast Rest 30-60sec x 6 Rounds […]