Intermediate
Complete 8 hip circles / side
Complete 8 alternating cossack squats / side
Strength:
Complete the following every 2 minutes for 8 minutes –
4 Hang squat cleans
Advanced compete 2 squat cleans
Muscular Endurance:
3 Rounds –
6 Single leg deadlifts (left)
8 Side bends (left)
6 Single leg deadlifts (right)
8 Side bends (right)
Metabolic Conditioning:
Complete 6 rounds for time –
6 Mountain burpee box-overs
8 Hang power cleans
For the burpees, complete 3 mountain climbers per side following the push-up. Then jump up and over the box and repeat.
Mobility:
Complete the banded hamstring stretch for 60 seconds on each side:
- Place a band around the top of the leg at the hip.
- Next walk away from the anchor point with the banded leg forward.
- Keep the leg straight and hinge over at the hips.
- It’s ok to round the back.
- Move to the left or the right, crawl forward or lean forward to find the tightest spot with the most stretch in the hammies and calves.
Beginner
Complete 8 hip circles / side
Complete 8 alternating reverse lunges / side
Strength:
Complete the following every 2 minutes for 8 minutes –
6 Hang muscle cleans
Muscular Endurance:
3 Rounds –
6 Kettlebell deadlifts
8 Side bends (left)
6 Kettlebell deadlifts
8 Side bends (right)
Metabolic Conditioning:
Complete 6 rounds for time –
6 Mountain burpee step-overs
12 Kettlebell swings
For the burpees, complete 3 mountain climbers per side following the push-up. Then step up and over the box and repeat.
Mobility:
Complete the banded hamstring stretch for 60 seconds on each side:
- Place a band around the top of the leg at the hip.
- Next walk away from the anchor point with the banded leg forward.
- Keep the leg straight and hinge over at the hips.
- It’s ok to round the back.
- Move to the left or the right, crawl forward or lean forward to find the tightest spot with the most stretch in the hammies and calves.
