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 6 Goblet Squats
Then:
10x Deadlift
500m ski/row for time (go hard!)
2-3 minute rest (depending on athlete)
3 rounds
Then:
20 + 15 + 10reps of each –
Push Ups + KTE
Then:
4 x 60 sec ski 60 sec rest
Then:
Cool Down
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 Push Ups
2 x 5 Squat Jumps
Then:
10 – 1 Ladder of each
Bench Press
Goblet Squat
Box Jump
(10/10/10, 9/9/9, 8/8/8, 7/7/7…)
Rest as needed, if possible increase weight on Bench Press and Goblet Squat as reps decrease (may require increased rest as weights get heavier)
Then:
5 x 200m ski/row (go hard!!) with a 90sec rest between each
During rest, do 10x atomic (or normal) sit ups
Then:
Cool Down
POWER 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 2 x 8 DBPP 2 x 5 KB Swings Then: Warm up to Power Clean 5 rep weight (~70% of 1RM) Then: 5x Power Clean (can use BB, 2xKBs, or single KB and […]
Power
2000m Row
3 x 5 wall squats
3 x 5 goblet squats
2 x 10 shoulder openers
2 x 5 OHS+SOTS combo
2 x 10 ball slams
2 x 5 squat jumps
2 x 5 tuck jumps
2 x 5 knee jumps with PVC
Then:
Work up to heavy knee jump
4@ 15#
3@ 25#
2@30#/35#
2@ 35#/40#
6×2 @ 40#, rest 60 sec between sets
Then:
Mini DB complex
6x high-pull + 6x front squat + 6x jerk + 6x burpees
5 rounds, increase weight each round (no rest except switching weights)
Then:
6×30/30sec hard/easy ski erg
Cool Down
Athlete: Betsy, Elise, Molly
Power Endurance
Warm up 10:00
2×10 Shoulder Openers
2×5 Wall Squat
2×5 Goblet Squat
30m OH Lunge
Then:
2x TGU per side + 30m Bear Crawl
x 5 rounds
Then:
10x BOSU Piston Press +
5x Pull-up +
60sec Sprint on SkiErg
x 5 rounds
Cool Down
Athletes: Betsy, Chris, Lee,
Power Endurance
10:00 Warm Up Row
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
Then –
Team Ladder, 11 to 1 to 11 reps
Clean Push Press (Kbs or BB)
Rest while partner is working
Then –
5 x 29 Calories go hard, 1:1 Work:Rest Ratio
Then –
Cool Down
Athletes: Betsy, Jess, Lindsay
Power Endurance
10:00 Row/Ski/Bike warm up pace
2 x 8 shoulder openers
10x OH Reach, chest openers
2 x 5 cuban press
3 x 5 wall squat
Then –
As many rounds as possible in 12 minutes of:
5x Pull ups +
10x Sit Ups +
5x Body Row +
10x Push ups
Then –
Rest 3:00
Then –
As many rounds as possible in 12 minutes of:
5x Dead lifts + 8x Push Press
Then –
Rest 3:00
Then –
As many rounds as possible in 12 minutes of:
20 pulls on row or ski erg + 10x KB Swing
Then –
Cool down
Strength + Supplemental
10:00 Row/Jog/Bike
2 x 8 Shoulder Openers
2 x 5 Cuban Press
3 x 5 Wall Squats
2 x 30m Walking Lunge
2 x 10 RDL
Then:
Warm up to heavy SLSLDL
Then 6 x 3 Heavy SLSLDL
Between rounds, complete 5x ring pull ups, 5x ring push ups
Then:
5x RMM +
30x Mountain Climbers (total; 15 per leg)
5 Rounds, rest as needed
Then:
10:00 30/30 Ski Erg or Row (go hard/active recovery)
Then:
Cool Down
Athletes: Ryan, Keith
Power Endurance
10:00 Jog/bike around neighborhood
3 x 5 Wall squats
2 x 8 Shoulder openers
2 x 5 Cuban press
2 x 8 Goblet squats
2 x 8 Push ups
Then:
Row 250m hard + 1:00 Heavy step ups (2KB@26# in FR) + 10x Push press (2@20#) + 1:00 Rest
4 rounds
Then:
20x Ball slams @20# + 10x Dead lifts @135# + 1:00 Air dyne/Ski Erg sprint + 1:00 Rest
4 rounds
Then:
Cool Down
Athletes: Seth, Jess, Ants
Strength/Strength Endurance
10:00 either Airdyne or C2
3 x 5 wall squat
2 x 10 shoulder openers
3 x 8 goblet squats
3 x 5 single leg OTB
3 x 5 push ups
3 x 10 ball slams 15#
Then:
Dead Lift work up to 85-90% 1RM
Then:
5 x 3 @85% 1RM DL
Rest 2:00 between sets;
During rest, complete 15m sled pull, plank position
Then:
Strict Press work up to 85% 1RM
Then:
5 x 3 @85% 1RM
Rest 2:00 between sets;
During rest, complete 20cal on ski erg
Then:
Cool Down
Athletes: LC, Ben, Tyler, Ants, Ian
