MONDAY | functional strength
Warm up:
Long Banded Split Squats | Attach heavy resistance long band to pole, step back leg of split squat into opposite end of band (have band wrap around the leg right below the butt cheek) and face the rack, step back so theres plenty of tension on the band, lower down and back up
Alt Bodyweight Cossack Squats or Curtsy Lunges
Hand release push ups
Hanging Scap Retractions
Rower
Workout
Split Squats | Barbell, Sandbag, Dumbbells, or KB (Back rack position is preference)
Choice of: Alt Cossack Squats or Curtsy Lunges (If choosing curtsy lunge, being mindful of movement happening in the glute rather than putting most of the brute force to the knee)
Optional: 8-12 Banded Thigh Squat Jumps
20 sec Chatturanga Hold
SA Dumbbell Chest Press + Opposite Extended Arm in Static Hold | Back on Ball, Glute Bridge |
20 sec Chatturanga Hold
*That's not a typo... it's a chat'sandwich
4-12 Isometric + Eccentric Chin Ups | Hold at top every rep for 5-10 sec, lower down every rep 5-10 sec
500 m row | Minimum: One attempt
Long Banded Split Squats | Attach heavy resistance long band to pole, step back leg of split squat into opposite end of band (have band wrap around the leg right below the butt cheek) and face the rack, step back so theres plenty of tension on the band, lower down and back up
Alt Bodyweight Cossack Squats or Curtsy Lunges
Hand release push ups
Hanging Scap Retractions
Rower
Workout
Split Squats | Barbell, Sandbag, Dumbbells, or KB (Back rack position is preference)
Choice of: Alt Cossack Squats or Curtsy Lunges (If choosing curtsy lunge, being mindful of movement happening in the glute rather than putting most of the brute force to the knee)
Optional: 8-12 Banded Thigh Squat Jumps
20 sec Chatturanga Hold
SA Dumbbell Chest Press + Opposite Extended Arm in Static Hold | Back on Ball, Glute Bridge |
20 sec Chatturanga Hold
*That's not a typo... it's a chat'sandwich
4-12 Isometric + Eccentric Chin Ups | Hold at top every rep for 5-10 sec, lower down every rep 5-10 sec
500 m row | Minimum: One attempt
Tuesday | MAXIMAL EFFORT CONDITIONING
Short Sprint Machines | Still max, still on teams, just shorter distances as a team on each machine
Caveat: 15 sec cap per person
8 Rounds for Time | 40:00 CAP
Row: 250 m
Bike: 0.4 mi
Ski: 250 m
Tread: 0.20 mi
Caveat: 15 sec cap per person
8 Rounds for Time | 40:00 CAP
Row: 250 m
Bike: 0.4 mi
Ski: 250 m
Tread: 0.20 mi
Wednesday | FUNCTIONAL STRENGTH
Warm up
Most people complain about wrist issues with cleans but typically it comes back to shoulder mobility and specifically lat tightness, so the top two moves are focusing on getting into the lats | In the clean position our shoulder is in both flexion and external rotation so that’s the logic for the positioning of these two movements below
1. Foam roll from base of hip all the way up to arm pit with your palm up (with the palm up the shoulder is in ext rotation)
2. Lat stretch on box - kneel next to box, keep elbows bent on top of box, keep back rounded/protracted and walks knees out away from box to stretch lats (don’t let the spine arch toward the ground, actively press the whole back up toward the ceiling) - hold in the stretched out position for about 10 counts, then walk back in and do two more times
Workout
Cleans
*Optional preload: Box Jumps
For both cleans and box jumps - we are working on super quick explosiveness
Alt Lateral Raises | Choice of dumbbells or Long bands
The movement: Keep both arms up at shoulder height directly out to the sides with straight arms (not angling in at all) then slowly lower and lift one arm at a time - while keeping the opposite arm in that static hold
Alt SA Overhead Press
4-12 Supported SL RDL
12-20 KB Swings
Most people complain about wrist issues with cleans but typically it comes back to shoulder mobility and specifically lat tightness, so the top two moves are focusing on getting into the lats | In the clean position our shoulder is in both flexion and external rotation so that’s the logic for the positioning of these two movements below
1. Foam roll from base of hip all the way up to arm pit with your palm up (with the palm up the shoulder is in ext rotation)
2. Lat stretch on box - kneel next to box, keep elbows bent on top of box, keep back rounded/protracted and walks knees out away from box to stretch lats (don’t let the spine arch toward the ground, actively press the whole back up toward the ceiling) - hold in the stretched out position for about 10 counts, then walk back in and do two more times
Workout
Cleans
*Optional preload: Box Jumps
For both cleans and box jumps - we are working on super quick explosiveness
Alt Lateral Raises | Choice of dumbbells or Long bands
The movement: Keep both arms up at shoulder height directly out to the sides with straight arms (not angling in at all) then slowly lower and lift one arm at a time - while keeping the opposite arm in that static hold
Alt SA Overhead Press
4-12 Supported SL RDL
12-20 KB Swings
THURSDAY | E:60 ENDURANCE
Partner Endurance Dominos
As partners, you are trying to get to a certain distance on each machine... if you get to the distance, you move to the next - if there is a team on the machine you are moving to this will cause a domino effect to everyone in front of you unless there is any gap in machines, no need for a domino.
There will be two rounds: There will be a shorter endurance cycle and a longer endurance cycle, no rest between rounds.
First round (24:00):
Shorter distances
300 m row, 300 m ski, 12 kcal bike, 0.15 mi
Second round (24:00):
Longer distances
500 m row, 500 m ski, 20 kcal bike, 0.25 mi tread
As partners, you are trying to get to a certain distance on each machine... if you get to the distance, you move to the next - if there is a team on the machine you are moving to this will cause a domino effect to everyone in front of you unless there is any gap in machines, no need for a domino.
There will be two rounds: There will be a shorter endurance cycle and a longer endurance cycle, no rest between rounds.
First round (24:00):
Shorter distances
300 m row, 300 m ski, 12 kcal bike, 0.15 mi
Second round (24:00):
Longer distances
500 m row, 500 m ski, 20 kcal bike, 0.25 mi tread
Friday | hybrid
Strength
Core + Pull Ups
60 sec each move as many rounds as possible
- Medball Alt Knee Tucks, Optional Mini Band Arches
- Long Banded Knees, Tucks
- Hollow body block hold
- Forearm Plank Rocks (Shift front to back)
- Side Plank with Pilates Ball + Thoracic Rotation
- Heavy farmer carry in front rack position
- Pull ups
Team Hybrid Lactate Threshold Focus: Your team will need to decide which person is going to complete each of these (they are individual distances)
Objective: Get through phase 1, then 2, then three as quickly as possible
Three Phases
Phase 1
20 Kcal Bike
0.25 mi Tread
500 m Row
500 m Ski
Phase 2
35 Kcal Bike
0.5 Mi Tread
1000 m Row
1000 m Ski
When they get to phase 3, they can have two people going at a time (still only one person completing the given distance)
Phase 3
50 Kcal Bike
1 mi Tread
2000 m Row
2000 m Ski
Core + Pull Ups
60 sec each move as many rounds as possible
- Medball Alt Knee Tucks, Optional Mini Band Arches
- Long Banded Knees, Tucks
- Hollow body block hold
- Forearm Plank Rocks (Shift front to back)
- Side Plank with Pilates Ball + Thoracic Rotation
- Heavy farmer carry in front rack position
- Pull ups
Team Hybrid Lactate Threshold Focus: Your team will need to decide which person is going to complete each of these (they are individual distances)
Objective: Get through phase 1, then 2, then three as quickly as possible
Three Phases
Phase 1
20 Kcal Bike
0.25 mi Tread
500 m Row
500 m Ski
Phase 2
35 Kcal Bike
0.5 Mi Tread
1000 m Row
1000 m Ski
When they get to phase 3, they can have two people going at a time (still only one person completing the given distance)
Phase 3
50 Kcal Bike
1 mi Tread
2000 m Row
2000 m Ski
