PE/SE 10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 x 5 wall squat 3 x 8 good mornings 30m OH walking lunge (forward/backward each side) Then: 5x per side TGU + 10x Pull Ups (or Body Rows) + 500m ski/row for time 4x per side […]
Power Endurance Warm up 10:00 2×10 Shoulder Openers 2×5 Wall Squat 2×5 Goblet Squat 30m OH Lunge Then: 2x TGU per side + 30m Bear Crawl x 5 rounds Then: 10x BOSU Piston Press + 5x Pull-up + 60sec Sprint on SkiErg x 5 rounds Cool Down Athletes: Betsy, Chris, Lee,
Strength + Supplemental Warm Up 5 min easy + 5 min 30/30 (hard/easy) 2 x 8 shoulder openers 2 x 5 cuban press 3 x 5 wall squats Then: 2x 30m OH Walking Squat @ DB or KB (3 steps – strict then squat) 2x 30m OH Walking Lunges @ DB or KB (15m Forward […]
Strength + PE Supplemental 10:00 warm up on C2 rower or Airdyne Shoulder openers 2 x 10 Cuban press 2 x 5 Wall squats 3 x 5 Goblet squats 2 x 10 OH walking lunge 30m per arm Then – Work up to Heavy TGU Then – 6 x 2 TGU per side Rest 2:00 […]