[wpcol_1third id="" class="" style=""] BASE FITNESS Box Squat x 3 Jump Squat x 3 Scarecrow x 5 8 Rounds ————– Bench Press x 5 Strict Pull Ups x 5 Pigeon Fold x 20 seconds each side 4 Rounds ———————————– Back Squat (Men-95lbs/Women-65lbs) Scotty Bobs x 3
Read more →Skill: Clams x 30 each side S.L Barbell Dead Lift 2 x 8 each leg KB Figure 8′s x 50 KB Switch x 50 Strength and Conditioning: Row 1000 meters Thrusters x 50 Pull Ups x 30 Part Two: Jump Ball Slam x 15 Box Fast Feet
Read more →[wpcol_1half id="" class="" style=""] SKIERS and GENERAL FITNESS Skill: Plyo Dots Drills Hurdle Fast Feet (4-Hurdles) 3 x 4 Lateral Hurdle Jumps (Single Hurdle) 3 x 20 Strength: Dead Lift 1×5 -60% 2×3-75% 4×2-85% Conditioning: *Row 2000 meters if you have not do so yet* If you
Read more →[wpcol_1half id="" class="" style=""] FITNESS and SKIERS Skill: KB Windmill 2 x 5 OB OH Squats 3 x 5 (See video for demo) Strength: Bench Press 3 x 8 at 60% of max Pull Ups 3 x 10 Conditioning: Sled Drag x 40 meters Curtis P’s (Suggested
Read more →[wpcol_1half id="" class="" style=""] FITNESS Skill: Single Leg Lunges 2 x 15 each leg Turkish Get Ups 2 x 3 each side – Practice your stepwise progression through the movement KB Good Mornings 2 x 10 – Don’t drop the hips. Strength: Dead Lift – Find a
Read more →Skill: Plyometric Foot Drills Single Leg Box Squat With Weight 2 x 10 each leg Double Unders x 30 Strength: Dead Lift 1 x 5 60% 2 x 3 75% 2 x 2 85% 2 x 1 90% Pull Up 3 x10 Conditioning: Ball Slam x 20
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