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) Single Leg Squat to Bench 2 x 10 Frog Hops Then – 15 – 10 – 5 reps of each: Split Jumps (each side) Push Press (with […]
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 Push Press (light, warm up weight) Then – 10x Ball Slam 15m Sled Push (heavy and fast) 60sec rest X 5 Then – 10x […]
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 – 2x 30sec Push Press / 30sec OH Hold (light!) 2x 30sec Air Squats / 30sec Squat Hold (unweighted) Then – Warm up to / find weight for Jerks (or can […]
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 Squats – deep, hip opening 2 x 5 Push Press, light Then – Find weight / warm up to Clean and Press, can use BB or KBs Then […]
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 5 Single Leg “OTB” Squat (off the box) Then – 10x Weighted Walking Lunge – hold KB at chest 10x KB Swing (same weight as […]
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 10x each side High Knee March 2 x 5 each side Single leg squat to bench 2 x 5 OH Press and Stretch (KB or DB; light, warm up weight) Then – […]
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 5 Push Ups (inclined/knees/toes) Then: 10x Split Jumps (total) + 30sec sprint @ ski/bike/row (or 50m running sprint outside) 20x Spit Jumps (total) + 30sec […]
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 squats, deep with hip opening 2 x 8 push press (light, warm up weight) Then: 10x KB Swings + 10x Ball Slam X 5 rounds, try to increase […]
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 Squats – deep, work on hip opening 2 x 5 Push Press Then – Find weight for Cleans (BB or KB) – heavy-ish Then – 6x Cleans (~heavy) […]
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 30m Single arm OH Walking lunge (forward/backward then switch) 2 x 10 frog hops Then: 20x Split Jumps (total so 10 each side) 10x Burpees X 4, rest 60sec between rounds Then: […]