August 5th STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 goblet squats deep, hold and stretch 2 x 30m tactical lunge Then: Warm up to heavy BSSU Then: 3x BSSU per leg 10x Anchored Leg lower x 5 […]
July 24th STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 6 Goblet Squat deep with hip opening and postural work! Then: Work up to heavy Front Squat Then: 6 x 3 Front Squat Rest ~2min between sets During rest, […]
July 19th STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 Good Morning Then: Work up to Heavy Deadlift Then: 6 x 3 Dead Lift Rest 2min between sets Then: 5x Dip/ can be […]
July 8 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 […]
May 31st STRENGTH 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 30m Tactical Lunge Then: Warm up to Back Squat Bar + Chains (for smaller athletes use 15# or 35# bar. Then: 5×5 Back Squat […]
May 29th STRENGTH 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 Squat – deep, pause at bottom for hip opening and postural stability 30m Tactical Lunge Then: Warm up to heavy BSSU Then: 6×3 BSSU per […]
May 24th STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press Work on mobility 3 x 5 Wall squat 2 x 5 OHS+SOTS combo (PVC) Then: (TEAM 1) Warm up to Strict Press – if overhead work is not ok for athlete they […]
May 22nd STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 5 SOTS Press w/PVC 30m OH Walking Lunge – forward/backward each arm Then: Warm up to Heavy TGU Then: 3x TGU per side 5x Pull […]
May 20th STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2 x 10 Good Mornings 3 x 3 per side Maxercist row Then: Warm up to Heavy-ish Dead Lift Then: 5 x 5 Dead Lift heavy, touch […]
May 17th STRENGTH 10:00 Warm up ski erg/airdyne/row Work on mobility or stability 2 × 8 Shoulder openers 2 x 5 Cuban press 3 x 5 Wall squat 2x30m Tactical Lunge Then: Team 1 15m HEAVY sled push – should be slow!! 30x Mountain climbers per leg 5 rounds, rest as needed Then: Team 2 […]