10:00 warm up easy cardio 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats Any additional mobility/stability 30m Single Arm OH Walking Lunge (forward/backward then switch) Then – Warm up to heavy Split Squat (hold at chest or at sides) and Bent over Row Then – 3x Split Squat […]
10:00 Warmup 2×8 Shoulder Openers 2×5 Cuban Press 3×5 Wall Squats Chest Opening on foam Roll/Bench 2×10 Frog Hops Then: 5x KB/BB Clean 10x (Each side) lateral hops X5 (Rest 60 sec between each) Then: 10x Weighted Walking Lunge (5x Per side) 10x Plate halo (per side) 10x (Total) Standing Russian twist with landmine (5x […]
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 2 x 5 Squat Jumps 2 x 5 Tuck Jumps Then: Warm up to Squat Clean (can use BB or KB) Then: 5 x 5 Cleans, rest 60-90sec between sets Then: 5x KB Bosu […]
PE/SE 10:00 warm up ski/bike/row Work on Mobility/Stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m OH walking Lunge (forward/backward each side) 3 x 5 Squat Jumps Then: 10x Goblet Squat (moderately heavy) 10x DB Push Press 60sec OH Plate Hold 30-60sec Rest x 5 rounds Then: […]
Strength 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 30m Tactical Lunge Then: Warm Up to Single Leg “Off the Box” (OTB) Squats (weighted if appropriate; KB at chest) Then: 5x Single Leg OTB Squat – per side; focus on […]
Strength 10:00 Warm up Work on mobility/stability 2 x 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squats 3 x 8 DB PP 3 x 3 per side single leg ass to bench squats Then: 10x Heavy Weighted Walking Lunge (total steps so 5 per leg) – hold weight at sides […]
Strength 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 good mornings 2 x 5 SOTS press with PVC 3 x 3 per side single leg ass to bench squat Then: Warm up to heavy SLSLDL – BB or KB […]
August 15 STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 10 Good Mornings 30m single arm OH Walking lunge; do one lap forward and backward then switch arms. Then: Warm up to heavy-ish SLSLDL Then: 5x per leg SLSLDL […]
STRENGTH 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 2 x 10 Good Mornings 30m OH Walking Lunge – (15m forward and backward with each arm) Then: Warm up to Heavy Dead Lift Then: 5 x 5 Dead Lift Rest […]