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
2 x 5 SOTS press
30m OH walking lunge – forward and backward then switch arms.
Then:
Work up to heavy TGU
Then:
2x TGU
6x Body Row
x 6 rounds rest as needed
Then:
30 sec interval machine of choice
30 sec plank shoulder tap or FLR
30 sit up
30 rest
x 5
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
30m OH walking lunge, forward and backward one hand then switch.
Then:
Work up to a heavy TGU, if athlete cannot do TGU’s do a combo of step up, sit up, and OH hold)
Then
2x TGU
6x Push up – regular, rings, bosu
x 6
Then:
5x Body Row
10x KB Swing
10x Deck Squat
x 4
Then:
30 sec interval, 60 sec rest x 4
Cool Down
10:00min Warmup plus mobility work/Stability work
See small white boards for ideas
2×8 Shoulder Openers
2x 7x front raise, 7x lateral raise, 7x reverse fly – all with same weight (light)
3×5 Wall Squats
30m OH walking lunge (Forward/Backwards then switch)
Then:
3x TGU
5x Pullups
X5 rounds (Rest 60-90 seconds in between)
Then:
5x Push ups
12x Anchored Leg lowers (Add weight for challenge)
30-60 sec swimmers
X5 rounds
Then: Cool down, Stretch
Strength
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
30m OH walking lunge (Forward/backwards, then switch)
2×5 Pushups
Then:
2x TGU
6x Body Row
X6 rounds(Rest 60-90 seconds between)
Then:
10x Decksquat
10x KB Swing
X 4 rounds
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
30m Single Arm OH Walking Lunge – forward/backward then switch
Then –
Warm up to Med-Heavy TGU
Then –
3x TGU each side
5x Pull Ups
X 5 rounds, rest 60-90sec between rounds
Then –
5x Heavy Floor Press
5x Windshield Wipers each side (or Floor Wipers) – lock weight out over chest
X 5 rounds, rest 30-60sec between rounds
If time
1000m Ski/Row for time
Cool down, stretch
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
30m Single Arm OH Walking Lunge – forward/backward then switch
Then –
Find weight for ~heavy TGU
Then –
2x TGU per side (heavy if possible)
15m Sled Pull in Plank Position
X 6 rounds, rest 1-2min between rounds
Then –
10x Split Jumps (total)
10x KB Swing
10x Push Press
X 4, minimal rest
Then-
Cool down, stretch
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 × 5 wall squats
30m OH walking lunge
Then:
Work up to weight for TGU
Then:
3x TGU per side
6x Ring Push up
6 rounds rest as needed
Then:
8x Ball Slam
8x KB Swing
30 Mtn climber
x 4 Rounds minimal rest
Cool Down – light mobility work or a recovery walk/spin etc.
STRENGTH #9
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 30m Tactical Lunge
2x 30/30 DB PP – 30 sec pushing 30 sec holding weight locked out overhead, use light weight.
Then:
3x TGU per side, fairly heavy if form is good
6x Body Row
5 rounds, rest as needed
Then:
5x Single arm single leg KB strict press, can be bell up.
30 sec FLR
30 sec Ring support
5 Rounds, minimal rest
Then, finish with Power based intervals
3x500m ski/row; rest 2minutes between each
Cool Down – light mobility work or a recovery walk/spin etc.
STRENGTH #2
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
30m Single Arm OH Walking Lunge – forward/backward each side
Then:
Warm up to TGU – limit weight if still working on ROM
If TGU’s are a no go for athletes – do a combo KB Press and Stretch and Lunges or Step ups.
Then:
3x TGU per side – heavy-ish if form is good
8x Pull Up
x 5 rounds rest as necessary so no form loss
Then:
6x Burpee
10x GHD Sit up or Atomic Sit up
10x Plate Halo each direction
5 Rounds, rest as needed no form loss
Then, PE interval – go for sub 5 min
1000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.