10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU, if athlete understands TGU have them do from a stand. Clean and Press to get weight overhead.
Then
3x TGU per side.
8x Dip or Ring Dip
x 5 rounds rest as necessary
Then:
5x Body Row
10x Split Jump
5x Burpee
x 5 minimal rest
Cool Down
10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x SLSLDL
8x Pull Over
x 4 rounds rest as needed
Then:
5x Floor Press
10x Windshield Wiper or Floor Wiper
30 sec plank with shoulder tap
x 5 rounds rest as needed
Then:
Finish with 2000m row or ski for time, or 100 cal Airdyne
Cool Down
10:00 warm up, add in mobility/stability/baby ups as needed
2 × 8 shoulder openers
2 x 5 cuban press
3 x 5 wall squats
3 x 6 goblet squat focus on glute activation
Then:
Work up to heavy Front Squat
Then:
5x Front Squat
10x Halo – each direction KB or Plate
x 5 rest as needed
Then:
30 secs sit up
30 secs mtn climber
30 sec ring support
60 sec rest
x 4
Finish with
1000m row/ski for time or 50 cal Airdyne
Cool Down
10:00 warm up ski/row/bike
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility/stability work on own
2 x 5 Push Ups
2 x 10 Goblet Squats – deep, hip opening focus on posture
Then –
6x Pull Ups
30sec KB or Plate Halos (each direction)
60sec Farmer’s Carry
x 3, rest 30-60sec between rounds
Then –
6x Push Ups (can be on DBs or Rings for extra challenge)
30sec Side Plank (each side) – can do variations for extra credit
250m Ski/Row (go hard!)
x 3, rest 30-60sec between rounds
Then –
30m Weighted Walking Lunge
60sec Mountain Climbers
60sec Wall Sit Hold (med ball on lap for extra credit)
x 3, rest 30-60sec between rounds
Then –
Cool down, stretch
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2×5 Cuban Press
3×5 Wall Squats
3×5 Ass to Bench
2×10 Frog Hops
Then:
3x SLSLDL (Per side) – For challenge can add bosu ball or foam pad
5x Chest Press
X5 rounds
Rest 60-90 seconds per side)
Then:
10x Whip smash
10x GHD/Sit-up
8x Body Row
X5 rounds
Then: 4x250m Ski/Row. 1:1 work/rest
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 8 Good mornings w/KB
2 x 5 squat jumps
2 x 5 tuck jumps
Then –
10x Dead Lift
5x Box Jumps
5x Push Press
Max rounds in 12 minutes
Then –
10x Body Rows
8x Dips
30m Bear Crawl
X 4, rest as needed to maintain form
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility or stability or both
2 x 5 Squat Jumps
2 x 5 (per side) High Knee March – hold KB at chest
2 x 5 Reverse Flies
Then:
8x RMM @
+ 4x Box Jumps
6x RMM @
+ 6x Box Jumps
4x RMM @
8x Box Jumps
2x RMM @
+ 10x Box Jumps
Increase weight on RMM as reps decrease
Rest as needed to maintain form
Then:
12x Med Ball Sit Toss (or single arm weighted sit ups, switch arms at 6)
6x per side Windshield Wipers (lock weight out over chest?)
60sec Ring Support
X 4
If time:
Team 2000m ski erg – switch every 200m or go for it solo
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 10 frog hops
Then –
5x Split Jumps (each leg, can add weight if appropriate)
10x Med Ball Sit Toss (partner up)
30sec Mountain Climbers
X 5 rounds, rest 60sec between rounds
Then –
6x 100m Sprint @ ski or row
Rest 60sec between sprints, try to maintain pace on sprints
Then –
8 to 1 ladder of each:
Dips + KTE
Rest as needed to maintain form
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 SOTS press with PVC
2 x 8 Goblet Squats
Then –
Warm up to ~heavy back squat – can add chains for extra stability challenge
Then –
5x Back Squats (with chains?)
15m Bear Crawl Heavy
X 5 rounds, rest 60sec between rounds
Then –
3x Pull Ups (can be weighted)
5x Windshield Wipers each side
10x Med Ball Sit Toss (or, weighted sit ups)
X 5 rounds, rest as needed
10:00 warm up
work on mobility/stability
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
3 x 8 goblet squats
2 x 30/30sec hard/easy at machine of choice – open up lungs
Then –
3 x 250m Row or Ski
While one person is doing the sprint, their partner holds 2x heavy KBs at their chest in a front rack hold
Alternate sprinting and holding
(If no partner, just hold for 1min after doing the sprint)
Then –
2 minute rest
Then –
12x Med Ball Sit Toss (with partner, or can do regular sit ups or weighted single arm sit ups as an alternative)
30sec Mountain Climbers
30sec Kayakers
30sec Ring Support Hold
30sec Rest
X 3-4 rounds
Then –
Cool down