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 […]
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 […]
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 […]
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 […]
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 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 30m Tactical Lunge 2 x 10 each side High Knee March A few box jumps and push press choose box height and weight 🙂 Then – 8 to 1 ladder […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 10 good mornings 2 x 3 each side Single leg ass-to-bench Then: Find weight for heavy SLSLDL (can use BB/KB/DBs) Then: 3x SLSLDL each side (heavy) 8x heavy Pull Overs 60sec rest […]
10:00 warm up ski/row/bike Work on mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m OH walking lunge, forward and backward one hand then switch. Then: Work up to a heavy TGU Then 6 x 2 TGU per side Between each set, do 15m Bear Crawl ** […]
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 30m Tactical Lunge Then: 8x Goblet Squats 6x KB Swings (spike swings if appropriate) 8x Bulgarian Bag Swings or Plate Halos – each direction Rest ~60-90 seconds 6 Rounds Then: 8x […]
STRENGTH 10:00 Warm up work on mobility/stability 2 x 8 Shoulder Openers 2 x 5 Cuban Press 3 x 5 Wall Squats 30m single arm OH walking lunges (forward/backward with one arm, then switch) Then: Warm up to TGU heavy Then: 6 x 2 per side TGU (if TGU not appropriate for athlete, they can […]