Intermediate
5 Cat-cows
5 Quadruped rotations / side
Thread the needle x 5 reps / side
10 Band pull aparts
Sampson lunge x 60 feet
Strength:
Complete 3 – 5 reps of the bear complex every 4 minutes for 16 minutes
Bear complex:
- Clean
- Front squat
- Shoulder to overhead
- Back squat
- Shoulder to overhead
*Advanced may complete squat cleans and thrusters, however all movements should be smooth and controlled.
Muscular Endurance:
2 Rounds –
15 Deadlifts
15 Ring assisted supinated pull-ups
20 Plate crunches
Metabolic Conditioning:
Complete the following as quickly as possible in teams of two with partners working together at the same station but on opposite exercises switching as needed –
Station 1:
80 Sandbag ground to shoulders / jump rope
Station 2:
140 Sit-ups / mountain climbers
Station 2:
140 Tomahawk slams / broad jump to backpedal
Mobility:
Complete a seated or kneeling trap stretch for 25 seconds per side
Complete the half-kneeling hamstring to hip flexor stretch for 40 seconds per side
Beginner
5 Cat-cows
5 Quadruped rotations / side
Thread the needle x 5 reps / side
10 Band pull aparts
Sampson lunge x 60 feet
Strength:
Complete 3 – 5 reps of the bear complex every 4 minutes for 16 minutes
Bear complex:
- Dumbbell clean
- Dumbbell squat
- Dumbbell shoulder to overhead
- Dumbbell squat
- Dumbbell shoulder to overhead
Muscular Endurance:
2 Rounds –
20 Kettlebell deadlifts
15 Supinated pull-ups
20 Crunches
Metabolic Conditioning:
Complete the following as quickly as possible in teams of two with partners working together at the same station but on opposite exercises switching as needed –
Station 1:
80 Sandbag ground to shoulders / jump rope
Station 2:
100 Sit-ups / mountain climbers
Station 2:
100 Tomahawk slams / triple bunny hop to backpedal
Mobility:
Complete a seated or kneeling trap stretch for 25 seconds per side
Complete the half-kneeling hamstring to hip flexor stretch for 40 seconds per side
