Intermediate
2 Rounds –
15 Face pulls
Thread the needle for 5 repetitions on each side
Complete 6 single leg hip lifts on each side
Strength:
5 Hang power cleans with an empty bar
Complete the following every 2.5 minutes for 10 minutes –
2 Hang power cleans (heavy)
Muscular Endurance:
3 Sets:
4 Deadlifts @ 80%
10 Lying dumbbell external rotations / side
2 Sets:
15 – 20 Pendlay rows
15 – 20 Supinated inverted rows
Metabolic Conditioning:
Complete 6 rounds of the following working for 15 seconds at each station with 5 seconds rest between stations –
Station 1: Broad jumps
Station 2: High knees
Station 3: Sprint
Station 4: Hip pops (rnds 1,3,5) / Pike jumps (rnds 2,4,6)
Rest for 90 seconds after round 3
Mobility:
Complete the half kneeling hamstring to hip flexor stretch for 40 seconds on each side
Complete a seated or kneeling trap stretch for 30 seconds on each side
Complete the neck side-bend stretch for 30 seconds on each side
Beginner
2 Rounds –
15 Face pulls
Thread the needle for 5 repetitions on each side
Complete 6 single leg hip lifts on each side
Strength:
7 Hang muscle cleans with an empty bar
Complete the following every 2.5 minutes for 10 minutes –
5 Hang muscle cleans
Rest x 10 – 15 sec
4 Hang muscle cleans
Muscular Endurance:
3 Sets:
6 Deadlifts
10 Lying dumbbell external rotations / side
2 Sets:
10 – 12 One arm rows / side
15 – 20 Supinated inverted rows
Metabolic Conditioning:
Complete 6 rounds of the following working for 15 seconds at each station with 5 seconds rest between stations –
Station 1: Bunny hops
Station 2: High knees
Station 3: Run
Station 4: Hip pops (rnds 1,3,5) / Inchworm walks (rnds 2,4,6)
Rest for 90 seconds after round 3
Mobility:
Complete the half kneeling hamstring to hip flexor stretch for 40 seconds on each side
Complete a seated or kneeling trap stretch for 30 seconds on each side
Complete the neck side-bend stretch for 30 seconds on each side
