10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
3 × 5 wall squats
Any additional mobility work
2 x 10 Good Mornings
2 x 5 Push Ups
Then –
Warm up to heavy Dead Lift (Hex/BB/KB) and Chest Press (Bench/BOSU/Floor)
Then –
5x Dead Lift
5x Chest Press
X 5 rounds, rest 60sec between rounds
Then –
30m Sled Push
5x Pull Ups
10x GHD Sit Ups
X 4, rest as needed
If time:
1000m Ski/Row for time
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 x 5 Wall squat
3 x 6 Goblet Squats
Then:
Warm up to Step up weight, reasonable for 5 reps, weight can be held at chest, BB on back or DB/KBs in hands however do not swing the weigh to make the movement easier.
Then:
5x Step up
10x KB Swing
30 over head plate hold
x 5 rounds, rest as needed
Then:
8x Pull over
10x Anchored leg lower
60sec FLR (or Plank on floor) or mtn climber.
4 rounds minimal rest
Then:
8×30/30sec hard/less hard @machine of choice
Cool Down – light mobility work or a recovery walk/spin etc.
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 Body Rows (inclined, fairly easy)
Then – “On the Minute”
150m Ski Erg
10x Goblet Squats
10x Pull Ups
10x Sit Ups
10x Push Ups
10x Ball Slams
X 5 rounds
(Start each movement “on the minute”, any remaining time in that minute is rest)
Then –
3 x 60-90sec Static Hold of Choice
(Front Plank, FLR, Ring Support, Wall Sit, OH Plate Hold..)
Then –
Cool down, mobility
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 8 Goblet Squat – deep, work on hip opening and posture
2 x 30/30sec hard/easy at machine of choice – open up lungs
Then –
10x Front Squats (can use BB Or KBs in Front Rack, fairly heavy)
500m ski/row for time
Rest 2 minutes
X 3
Then –
10x KB Swings (also fairly heavy)
60sec sprint at machine of choice (use a different one from the first block)
60sec rest
X 3
Then, if time:
6 to 1 Pull Up Ladder
After each “rung”, complete an OH Plate Hold (60sec – 50sec – 40sec…corresponding with the ladder rung)
Coo down, stretch
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 30m Tactical lunge
2 x 5 Push Ups (inclined/knees/toes)
Then:
10x Split Jumps (total) + 30sec sprint @ ski/bike/row (or 50m running sprint outside)
20x Spit Jumps (total) + 30sec sprint @ ski/bike/row (or 50m running sprint outside)
30x Split Jumps (total) + 30sec sprint @ ski/bike/row (or 50m running sprint outside)
Rest 2 minutes
X 2-3 rounds depending on group
Then:
6x Pull Ups
15m Bear Crawl
10x GHD Sit Ups (or weighted/regular sit ups on floor)
X 4-5 rounds depending on group, rest as needed to maintain form
Cool down with mobility
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
2 x 10 good mornings
Then:
Work up to heavy Step up
Then
5x per leg Step up – weight on back, front rack or hands at sides – do not swing weights in hands to make movement easier.
6x Body Row
5 rounds, rest as needed
Then:
3x RMM
8x Box Jump
30 sec OH Plate Hold
5 Rounds, minimal rest
Then:
Finish with PE interval:
2000m ski/row for time
Cool Down – light mobility work or a recovery walk/spin etc.
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
30m Single Arm OH Walking Lunge
Then:
Find Weight for heavy BSSU
Then:
3x each side BSSU
5x Reverse Flies (light)
5x Bent Over Rows (medium heavy)
X 5 rounds, rest ~60sec between rounds
Then:
10x KTE (or feet to hands on floor)
30sec Ring Support
30sec Flutter kicks
30sec rest
X 5
Cool down with mobility
10:00 warm up
2 × 8 shoulder openers
2 x 5 cuban press
work on mobility
3 × 5 wall squats
3 x 6 goblet squats deep, hold and stretch
Then:
Work up in weight for Front Squat (heavy)
then
3x Front Squat (heavy)
5x Ring Dips
X 6 rounds, rest 60-90sec between rounds
Then:
60 sec heavy floor press (one per 10 sec, hold locked out the rest of the time) +
10x Anchored Leg Lowers/Lifts
10x Body Rows
x 4-5 rounds
Then:
Cool Down
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
Then:
15m Weighted Walking Lunge medium heavy
30m Broad Jumps
30sec OH Plate Hold
X 5 rounds, rest 30sec between rounds
Then:
Cool down with mobility/stability