Lift

Full dynamic warmup

A. 1-2 Stick - 4x4
B. 1-Leg Box Jumps - 2x3x3 @ 24"
C1. Front Squat - 5x2 @ 215
C2. Pullups - 5x2 @ BW
D1. Decline Bench Press - 4x2 @ 215
D2. Face Pull - 3x10 @ 105
E. 1-Leg RDL - 2x2x10 @ 90

Lift

Full dynamic warmup

A. Falling Starts -6x10m
B. Vertical Jumps - 6x2
C1. Front Squat - 3x3 @ 235
C2. Pullups -3x6 @ BW
D1. 1-Arm DB Bench - 2x3x6 @ 85
D2. Cable Row - 3x10 @ 140

Ultimate

Full dynamic Warmup

30 min throwing

1.5 hours full-field Ultimate

Lift/Ultimate

Full dynamic warmup

A. Falling Starts - 6x10m
B1. Front Squat - 5x1 @ 245
B2. Pullups - 4x5 @ BW
C1. Incline 1-Arm DB Press - 2x3x8 @ 65
C2. Chest-Supported Row - 3x8 @ 45

2 hours full-field Ultimate

Lift

Full dynamic warmup

A. 1-2 Stick - 4x4
B. 1-Leg Box Jumps - 2x3x3 @ 24"
C1. Front Squat - 5x2 @ 205
C2. Pullups - 5x2 @ BW
D1. Decline Bench Press - 4x2 @ 205
D2. Face Pull - 3x10 @ 100
E. 1-Leg RDL - 2x2x10 @ 80

Tempo

Full dynamic warmup

20 min
17x60m (rest until 120bpm)
(barefoot)

Lift/Elliptical

Full dynamic warmup

A. Falling Starts -6x10m
B. Vertical Jumps - 6x2
C1. Front Squat - 3x3 @ 225
C2. Pullups -3x5 @ BW
D1. 1-Arm DB Bench - 2x3x6 @ 80
D2. Cable Row - 3x10 @ 130
E. Reverse Lunge (Front Squat Grip, Front Foot on 4" step) - 2x(6/side) @ 135
F1. Band Walks - 2x30m
F2. Side Bridge - 2x2x30s

Elliptical
30 min @ 120-130 BPM
399 Cal

Bike

Full dynamic warmup

30 min @ 120-130 BPM
320 Cal

Bike

Full dynamic warmup

30 min @ 120-130 BPM
355 Cal

Lift/Bike

Full dynamic warmup

A. Falling Starts - 4x10m
B. Broad Jumps - 6x2
C1. Front Squat - 3x3 @ 225
C2. Pullups -3x5 @ BW
D1. 1-Arm DB Bench - 2x3x6 @ 80
D2. Cable Row - 3x10 @ 130
E1. Band Walks - 4x30m
E2. Side Bridge - 2x3x30s

Bike
30 min @ 110-120 BPM
324 Cal

Track/Bike

Full dynamic warmup

4x30m (3 min RI)

Medball Backwards Throws - 3x3

Bike
15 min @ 110-120 BPM
136 Cal

Tempo

Full dynamic warmup

15 min
16x60m (rest until 120bpm)
(barefoot)

Bike

Full dynamic warmup

30 min @ 120-130 BPM
328 Cal

Upper Lift/Ultimate

Full dynamic warmup

A. Bench Press - 12, 7, 6 @ 175
B1. Chinups - 2x8 @ BW
B2. Band Pull-Apart - 2x12
C. Standing DB Shoulder Press - 3x6 @ 2x40
D1. Barbell Shrugs - 2x10 @ 275
D2. Hammer Curls - 2x8 @ 2x45

Full dynamic warmup

30 min throwing

1.5 hours Goaltimate

Lower Lift/Bike

Full dynamic warmup

A. Running 2-Leg Jumps - 5x2
B. Running 1-Leg Jumps - 2x5x1
C. Safety Squat Bar Good Morning - 2x8 @ 205
D. Cable Woodchop (High-Low) - 2x4x8 @ 100

Bike
30 min @ 120-130 BPM
310 Cal

Tempo

Full dynamic warmup

30 min
24x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Side Bridge - 2x3x30s

Upper Lift

Full dynamic warmup

A. Chinups - 3 @ BW, 2 @ BW+25, BW+50, BW+60
B. DB Bench Press - 14, 10 @ 2x70
C1. Inverted Row - 3x10 @ BW
C2. Cuban Press - 3x10 @ 45
D. Safety Squat Bar Shrugs - 3x10 @ 265
E. Zottman Curls - 3x6 @ 2x40

Tempo

Full dynamic warmup

30 min
24x(60m + 5 pushups) (rest until 120bpm)
(barefoot)

Side Bridge - 2x2x30s