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 per side KB Press and Stretch 2 x 5 per side Split Jumps Then – 5x Push Press (~heavy) 30sec Mountain Climbers Rest 60sec X 5 Then – 5x […]
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 30m Tactical Lunge 2 x 10 each side High Knee March A few box jumps and push press choose box height and weight 🙂 Then – 8 to 1 ladder […]
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 3 x 6 Goblet squat 2x 30/30 push press Then: Warm up to Back Squat weight – reasonable (for 5 reps) Then: 5x Back Squats […]
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 × 5 wall squats 3 x 6 Deep Goblet Squat 30m Tactical Lunge Then: warm up for Deadlift weight reasonable for 5 reps 5x Deadlift 8x Push Press 5 […]
STRENGTH #3 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 Back Squat weight – reasonable (for 5 reps) Then: 5x Back Squats 30m Heavy Farmers Carry Rest 60 sec between sets […]
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 Then – Rest as needed to maintain form: Air Squat: 25, 20, 15, 10, 5 Whip Smash: 5, 25, 20, 15, 10 Body Row: 10, 5, 25, 20, 15 Anchored Leg Lowers: […]
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 10 Frog Hops 2 x 10 Body Rows (inclined, fairly easy) Then – “On the Minute” 150m Ski Erg 10x Goblet Squats 10x Pull Ups 10x Sit Ups 10x Push […]
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 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 8 Goblet Squat – deep, work on hip opening and posture 2 x 30/30sec hard/easy at machine of choice – open up lungs Then – 10x Front Squats (can use […]
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 SLSLDL each side (light) 2 x 5 Push Ups Then – 5x RDL (DBs/KBs) 15m Weighted Walking Lunge (same weight – hold at sides) 5x Push Press (same weight?) […]