Intermediate
Complete 12 monster walk steps in each direction (forward, backward, left, right)
2 Rounds –
10 Psoas march steps / side
20 Hip bridges
Strength:
Complete a triple jump every 90 seconds for 6 minutes (4 sets)
Begin by completing a broad jump absorbing the landing impact with your quads. Immediately after landing, explode forward completing another broad jump, then land and repeat for a third and final jump. Record distance, rest, and repeat.
Complete the following every 2 minutes for 8 minutes (4 sets):
3 Explosive jumping lunges / side
Muscular Endurance:
4 Rounds –
Pull-up hold x 10 sec
Chair pose x 20 sec
Handstand x 15 sec
Forward ring hold x 20 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 40 seconds at each station with 12 seconds rest between stations –
Station 1: Sprinter step-ups
Station 2: Mountain climbers
Station 3: Speed ladder (Icki shuffle, in-out in-out)
Station 4: Air squats
Station 5: Jump rope
Mobility:
Broomstick or barbell shoulder push-back x 40 seconds / side
Complete the worlds greatest stretch routine for 2 minutes
8 Wall slides
Beginner
Complete 12 monster walk steps in each direction (forward, backward, left, right)
2 Rounds –
10 Psoas march steps / side
20 Hip bridges
Strength:
Complete the following every 90 seconds for 6 minutes (4 sets):
4 Tall box jumps
Complete the following every 2 minutes for 8 minutes (4 sets):
10 Heavy kettlebell swings
Muscular Endurance:
4 Rounds –
Inverted row hold x 10 sec
Chair pose x 20 sec
Plyo-box pike x 15 sec
Forward ring hold x 20 sec
Metabolic Conditioning:
Complete 4 rounds of the following working for 40 seconds at each station with 12 seconds rest between stations –
Station 1: Step-ups
Station 2: Mountain climbers
Station 3: Speed ladder (Icki shuffle, in-out in-out)
Station 4: Air squats
Station 5: Jump rope
Mobility:
Broomstick or barbell shoulder push-back x 40 seconds / side
Complete the worlds greatest stretch routine for 2 minutes
8 Wall slides
