10:00 warm up ski/row/bike 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 3 x 3 per side Maxercist Row Any additional mobility/stability work on own Then – 2x TGU per side 5x RDL (KBs or DBs) 15m Weighted Walking Lunge (same weight as RDL – hold at sides […]
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 5 SLSLDL each side (light) 2 x 5 Push Ups Then – 5x RDL (DBs/KBs) 15m Weighted Walking Lunge (same weight – hold at sides) 5x Push Press (same weight?) […]
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 30m OH Walking Lunge (forward/backward each arm) Then: 30m Weighted Walking Lunge 10x Kb Swing 8x Strict Press 5 rounds, minimal rest Then: 10/1 Alternating Ladder Body Rows / Ring Dips (10/1, […]
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 5 Squat Jumps 2 x 5 Tuck Jumps Then: Find appropriate weight for RDL 5x RDL 5x Box Jumps x 5 rounds rest as necessary Then: 15m Weighted Walking Lunges […]
10:00 warm up 2 × 8 shoulder openers 2 x 5 cuban press work on mobility 3 × 5 wall squats 2 x 30m Tactical Lunge 2 x 10 good mornings with PVC across shoulders Then: Warm up to heavy RDL Then: 5x RDL (fairly heavy) 3x heavy RMM Rest ~60 sec X 5 rounds […]
10:00 warm up + mobility 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 Wall squats 3 x 6 Deep Goblet Squat 30m Single arm OH walking lunge – forward + backward w/one arm, then switch. Then: 10x Weighted Walking Lunge (total steps) – hold weight at sides or chest, athlete […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press Work on mobility 3×5 Wall squats 3 x5 SOTS Press 3 x 6 Deep Goblet Squat Then: TGU, mobility and or with load if appropriate. Then: 5 x 3 TGU rest 1 – 2 min between sets Then: 5x RMM 10x Weighted Lunge – […]
STRENGTH 10:00 warm up work on mobility/stability 2 × 8 shoulder openers 2 x 5 cuban press 3 × 5 wall squats 30m Single Arm OH walking Lunge (per arm) Then: 10x Weighted Walking Lunge (FC position) 5x RMM 5 Rounds, rest as needed Then: 10-1 Body Row Ladder Between sets, complete 5x Windshield Wiper […]
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 30m OH Walking Lunge (forward/backward each arm) Then: 30m Weighted Walking Lunge 10x Push Press 60x Mountain Climbers (total) 6 rounds, rest as needed Then: 10/1 Alternating Ladder Body Rows / […]
10:00 warm up 2×8 shoulder openers 2 x 5 cuban press Work on mobility 3×5 Wall squats 3 x5 SOTS Press 3 x 6 Deep Goblet Squat Then: TGU, mobility and or with load if appropriate. Then: 5 x 3 TGU rest 1 – 2 min between sets Then: 5x RMM 10x Weighted Lunge – […]