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
3 × 5 wall squats
30m Tactical Lunge x 2
Then:
Work up to heavy SLSLDL BB or KB
Then
3x SLSLDL
8x Pull Over
x 4 rounds rest as needed
Then:
5x Floor Press
10x Windshield Wiper or Floor Wiper
30 sec plank with shoulder tap
x 5 rounds rest as needed
Then:
Finish with 2000m row or ski for time, or 100 cal Airdyne
Cool Down
10:00 warm up + Mobility
2×8 shoulder openers
2 x 5 cuban press
3×5 wall squats
3 x 3 Maxercist row
2 x 10 Good Morning
Then:
10x DL -reasonable weight
10x Split Jump – total
60m Farmers Carry – heavy
x 4
Then:
5x Floor Press
10x Floor Wiper 5 each direction.
x 4
Then:
The Hateful Eight
8x 30/30 – for real
Cool Down plus mobility work
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
3×6 Deep hip opening Goblet Squats
Then:
5x Back Squat
10x Contralateral Ball march
X5 rounds (Rest 60-90 seconds between)
Then:
5x Floor Press
10x Windshield Wiper
30 sec plank with shoulder tap
X5 rounds
Then: 8×30/30 Hard/Easy
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Frog Hops
2 x 10 Push Press
Then –
10x KB Swings
10x Ball Slams
30-60sec rest x 5 rounds, try to increase weight through your rounds?
Then –
8x Pull Ups (can be assisted)
5x Windshield Wipers each side (or Floor Wipers for extra challenge)
5x per side Supine Contralateral March – can use weighted med ball for added core work
X 4 rounds, rest as needed
Then –
1000m for time ski or row
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
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 (with chains?)
15m Bear Crawl Heavy
X 5 rounds, rest 60sec between rounds
Then –
3x Pull Ups (can be weighted)
5x Windshield Wipers each side
10x Med Ball Sit Toss (or, weighted sit ups)
X 5 rounds, rest as needed
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 10 Frog Hops
2 x 10 Push Press
Then –
10x KB Swings
10x Ball Slams
60sec rest
X 5 rounds (medium heavy weights)
Then –
5x Heavy Floor Press
5x (each side) Windshield Wipers – lock weight out over chest?
10x Anchored Leg Lowers (weighted at feet?)
X 5 rounds, rest as needed
If time:
1000m ski/row for time
Cool Down with mobility
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 5 Squat Jumps
2 x 5 Tuck Jumps
Then:
5x Box Jumps @ low box
5x Box Jumps @ medium box
5x Box Jumps @ high box
x 4 Rounds, rest as needed to maintain form
(If jumping is no go, do 5x KB Swings or Goblet Squats at 3 different weights, x4)
Then:
5x Body Row
5x Floor Press
5x each side Windshield Wipers – lock out weight over chest or press hands into floor
5 Rounds, rest as necessary
Then:
10-1 Head Cutter Ladder – alternating with partner
Hold KB at chest while partner completes reps
Then, if time:
8x 30/30sec hard/less hard @ machine of choice
Cool Down
Power Endurance
Warm up 10:00 total, 5:00 AD + 5:00 Jump Rope
2 x 5 Wall Squat
2 x 10 Squat
2 x 5 Goblet Squat
2 x 5 Jump Squat
Warm up to knee jump (@PVC then 15# bar…)
Then:
10x Knee jump (25#/35#) +
10x Atomic Sit ups +
20x Front Squat @ 65#+
20x V-ups
30x Back Squat @ 85# +
30x Windshield Wipers
Then:
30 Cal AD / 250m row (alternate) +
60sec Rest
5 Rounds
Athletes: Seth, Ian, Kent
Power + Supplemental
10:00 warm up
Then:
3 x 5 Wall Squats
3 x 5 Cuban Press
2 x 10 Shoulder Openers
4 x 10 OH Walking Lunge
30 sec Rock Carry Hold with med ball or 10-15 # DB x 3 30 sec rest between
3 x 5 Squat Jumps
Then:
8x Hang Clean (this is a clean starting from just above knee height instead of floor) + 2:00 Back Squat Obstacle course bar at 45# + 2:00 rest
x 3 rounds
Rest 3:00min
Then:
8x Heavy DB PP + 10x Box Jump + 10x Split Jump + 10sec sprint + 2:00 rest
x 3 Rounds
Rest 3:00
Finish with Ab Cluster:
30 secs each of the following…Sit ups, V Ups, Knee Tuck, Windshield Wipers, FLR. 30 sec rest between each
x 3 rounds
