Intermediate
Complete 12 psoas march steps on each side
2 Rounds –
8 Hip circles / side
8 Alternating cossack squats / side
6 Sampson lunges / side
Strength:
Take 10 min to work up to a back squat 2-rep max
Muscular Endurance:
Complete the following every 3 minutes for 9 minutes (3 sets):
8 Barbell squats
8 Barbell lunges (4 / side)
10 Lunges (5 / side)
Metabolic Conditioning:
In teams of 2 with one partner working at a time alternate rounds to complete 12 rounds of the following for time –
12 One arm push presses (6 / side)
12 V-ups
12 Plank jacks
Complete 3 rounds with a partner for times –
Partner A: Sprint x 60 meters
Partner B: Sprint x 60 meters
Partner A: Sprint x 60 meters
Partner B: Sprint x 60 meters
Partner A begins by completing 3 down and back sprints, then tags in partner B who completes 3 down and back sprints and then tags partner A back in for another 3 sprints. Partner B will then finish the round with the final 3 sprints before resting.
Mobility:
Bar hang with toes touching for 90 seconds
Pec major / pec minor door-frame for 30 seconds on each side
Complete the worlds greatest stretch routine for 2 minutes
Beginner
Complete 12 psoas march steps on each side
2 Rounds –
8 Hip circles / side
8 Alternating cossack squats / side
6 Sampson lunges / side
Strength:
Take 10 min to work up to a heavy set of 5 back squats
Muscular Endurance:
Complete the following every 3 minutes for 9 minutes (3 sets):
10 Goblet squats
8 Kettlebell lunges (4 / side)
8 Split squats (5 / side)
Metabolic Conditioning:
In teams of 2 with one partner working at a time alternate rounds to complete 12 rounds of the following for time –
12 One arm push presses (6 / side)
12 Full body crunches
12 Plank jacks
Complete 2 rounds with a partner for times –
Partner A: Sprint x 60 meters
Partner B: Sprint x 60 meters
Partner A: Sprint x 60 meters
Partner B: Sprint x 60 meters
Partner A begins by completing 3 down and back sprints, then tags in partner B who completes 3 down and back sprints and then tags partner A back in for another 3 sprints. Partner B will then finish the round with the final 3 sprints before resting.
Mobility:
Bar hang with toes touching for 90 seconds
Pec major / pec minor door-frame for 30 seconds on each side
Complete the worlds greatest stretch routine for 2 minutes
