10:00 Warmup
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
30m OH Walking Lunge (Forward/Backward – switch)
Then: split class in two groups if bigger class
2x TGU (Per side)
10x Whip Smash – try hard!
X6
Then:
8x Dips (Can be on bar or rings)
15m Sled Pull
15m Sled Push
X4
Then: Cool Down
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 30m Tactical Lunge
2 x 5 Halos each direction (KB or Plate)
Then – Break into teams if class is big
(Team 1)
10x Whip Smash
15m Sled Push heavy + fast
X 6 rounds, rest 30-60sec between rounds
Then –
(Team 2)
10 to 1 ladder of each
Body Rows
Goblet Squats
Rest as needed to maintain form
(Then switch)
Then –
8 x 20sec on / 10sec off: choose one – jump rope, frog hops, air squats, etc
Then –
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 5 SLSLDL each side
2 x 10 Push Press
Then –
Warm up to heavy RDL – can use BB/KB/or Landmine
Then –
5x RDL
15m Heavy Sled Push
X 5 rounds, rest as needed
Then –
8x Pull Ups
10x Burpees
12x Sit Ups (GHD or Weighted)
X 4 rounds, rest as needed
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Good Mornings
2 x 5 Push Ups
Then –
Warm up to heavy Dead Lift (Hex/BB/KB) and Chest Press (Bench/BOSU/Floor)
Then –
5x Dead Lift
5x Chest Press
X 5 rounds, rest 60sec between rounds
Then –
30m Sled Push
5x Pull Ups
10x GHD Sit Ups
X 4, rest as needed
If time:
1000m Ski/Row for time
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
2 x 30m Tactical Lunge
2 x 10 good morning with KB
Then:
15m Sled Push (heavy)
10x Goblet Squats
10x KB Swing
5 Rounds, rest as needed
Then:
10x Skaters Lunge with Landmine or Unweighted Skater’s Lunge (or Regular lunge)
8x Pull Ups
30sec Flutter Kicks
5 Rounds, rest as needed
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 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 Body Rows at Rings
15x Sit Ups (can be on floor or GHD, weighted if possible)
30sec Kayakers (with weight if possible)
X 5, rest as needed to maintain form
Then –
Cool down, stretch
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
Then:
10x (each direction) Bulgarian Bag Swings (or Plate Halos)
6x Pull Ups
60sec Mountain Climbers
x 5 Rounds
Then, if time:
6x 30/30sec hard/less hard @ machine of choice
Cool Down
PE/SE
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
2 x 30m Tactical Lunge
2 x 5 Squat Jumps
Then:
Partners:
P1: 30m Sled Push
P2: Whipsmash until sled push is complete
Switch
x 4 rounds (if group is large, can have 3 people cycle through just add a rest for one of the stations)
Then:
5x Pull Ups
10x Burpees
15x Air Squats
5 Rounds, rest as needed
Then, if time:
2000m ski/row for time
Then:
Cool Down
POWER
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
30m Tactical Lunge x2
2 x 5 Squat Jumps
(If group is big, split up into two teams)
Then: (team 1)
8x KB Swings
15m Sled Push (heavy and fast)
30sec rest
x 6 rounds (can alternate sled push with partner)
Then: (team 2)
10x Body Rows
30second Ring Support
5x each side Floor Wipers (or WW if more appropriate for athlete)
5 rounds
(switch teams)
Then:
Cool Down
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
Then:
10x (each direction) Bulgarian Bag Swings (or Plate Halos)
6x Pull Ups
60sec Mountain Climbers
x 5 Rounds
Then, if time:
6x 30/30sec hard/less hard @ machine of choice
Cool Down