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 2 x 8 Good Morning Then: Warm up to RDL weight – BB or heavy KB Then: 5x RDL 30 sec Mtn climber 30 sec […]
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 Squats Then: Warm up to Step up weight, reasonable for 5 reps, weight can be held at chest, BB on back […]
10:00 Warm up ski erg/airdyne/row Work on mobility/stability – see small white boards for ideas 2 × 8 Shoulder openers 3 x 5 Wall squat 30m OH walking Lunge Then: 6x Chest Press, can be Bench press or Bosu Chest press 6x Pull Up x 4 rounds, rest as needed Then: 10x Split Jump 10x […]
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 8 Goblet Squats – focus on hip opening and posture! Then: Warm up to Back Squat not too heavy; see below.. Then: 6x […]
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 2 x 8 Push ups Then: Find weight for heavy chest press. This can be Bosu chest press, bench chest press or a proper Bench […]
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 Then: Warm up to Back Squat weight – reasonable (for 5 reps) Then: 5x Back Squats 6x Push Press with […]
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 30m OH Walking Lunge – forward/backward each side Then: Warm up to TGU – limit weight if still working on ROM If TGU’s are a […]
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 2 x 10 Good Mornings Then: Warm up to Heavy-ish RDL (KB or BB) Then: 5x RDL 8x Pull Ups 10x Atomic Sit Ups/GHD Sit […]
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 Tactical Lunge 2 x 10 Push Press Then: IWT 6x Front Squat + 250m Row/ski + 2min rest x 3 Rest 2:00min Then: 8x KB Swing + 250m Row/ski + 2min […]
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 Squat Jumps 2 x 8 Push Press Then: 10x Deck Squat 20x Pull Up 30x Air Squat 40x Mtn Climber 50x Sit Up 40x Body Row 30x Leg Lower […]