Intermediate
Strength:
Three sets of:
Barbell glute bridges x 8 reps @ 20X1 (go heavy)
Dumbbell death march x 20 reps
Supinated pullups x max Reps @ 1111
Rest 3 minutes
Chipper #1:
10 Forward – backward shuffles x 15 ft each
10 Lateral shuffles x 15 ft each
50 Med ball slams
40 High knees
20 Power cleans
15 Toes to bar
5 Eddie Gordos
10 Lateral shuffles x 15 ft each
10 Forward – backward shuffles x 15 ft each
5 Eddie Gordos
15 Toes to bar
20 Power cleans
40 High knees
50 Med ball slams
10 Forward – backward shuffles x 15 ft each
10 Lateral shuffles x 15 ft each
Chipper #2:
Sled push x 40 ft
40 Oblique climbers / side
Sled push x 40 ft
30 Sumo deadlift high pulls
Sled push x 40 ft
20 Plank up downs
Sled push x 40 ft
10 chops
Sled push x 40 ft
*Everything is double count unless specified otherwise
Beginner
Strength:
Three sets of:
Barbell glute bridges x 8 reps @ 20X1 (go heavy)
6 Single leg deadlifts / side
Supinated bar inverted rows x max Reps @ 1111
Rest 3 minutes
Chipper #1:
7 Forward – backward shuffles x 15 ft each
7 Lateral shuffles x 15 ft each
40 Med ball slams
30 High knees
15 Med ball cleans
10 Leg raises
5 Eddie Gordos
7 Lateral shuffles x 15 ft each
7 Forward – backward shuffles x 15 ft each
5 Eddie Gordos
10 Leg raises
15 Med ball cleans
30 High knees
40 Med ball slams
7 Forward – backward shuffles x 15 ft each
7 Lateral shuffles x 15 ft each
Chipper #2:
Sled push x 40 ft
30 Oblique climbers / side
Sled push x 40 ft
30 Sumo deadlift high pulls
Sled push x 40 ft
15 Plank up downs
Sled push x 40 ft
10 Chops
Sled push x 40 ft
*Everything is double count unless specified otherwise
