Intermediate
2 Rounds –
8 Cat-cows
8 Hinge and reaches
6 Thread the needle’s / side
15 Chest-press shoulder-presses
10 Dynamic chest stretches
Strength:
Find your floor press and barbell row one rep maxes!
The following is a template for working up to a one-rep max (sets x reps @ percentage of max weight):
- Warm up
- 1×8 @ 30%
- 1×5 @ 50%
- 1×3 @ 60%
- 1×2 @ 70%
- 1×1 @ 80%
- 1×1 @ 90%
- 1×1 @ 95%
- 1×1 @ 100%+ or new PR.
Metabolic Conditioning:
Complete 2 rounds of the following working for 30 seconds at each station with 8 seconds rest between stations –
Station 1: Push-up to T’s
Station 2: Kettlebell around the world’s
Station 3: Battle rope alternating waves
Complete 2 rounds of the following working for 30 seconds at each station with 8 seconds rest between stations –
Station 1: Seated band rowing
Station 2: Frog jumps
Station 3: Med-ball slams
Complete 2 rounds of the following working for 30 seconds at each station with 8 seconds rest between stations –
Station 1: Reverse crunches
Station 2: Russian twists
Station 3: Plank jacks
Mobility:
Bar hang with toes touching for 90 seconds
Beginner
2 Rounds –
8 Cat-cows
8 Hinge and reaches
6 Thread the needle’s / side
15 Chest-press shoulder-presses
10 Dynamic chest stretches
Strength:
Find your floor press and barbell row one rep maxes!
The following is a template for working up to a three-rep max:
- Warm up
- 1×10
- 1×8
- 1×5
- 1×3
- 1×3
- 1×3
- 1×3
Metabolic Conditioning:
Complete 2 rounds of the following working for 30 seconds at each station with 8 seconds rest between stations –
Station 1: Plyo-box shoulder taps
Station 2: Kettlebell around the world’s
Station 3: Battle rope alternating waves
Complete 2 rounds of the following working for 30 seconds at each station with 8 seconds rest between stations –
Station 1: Seated band rowing
Station 2: Frog jumps
Station 3: Med-ball slams
Complete 2 rounds of the following working for 30 seconds at each station with 8 seconds rest between stations –
Station 1: Leg raises
Station 2: Russian twists
Station 3: Plank jacks
Mobility:
Bar hang with toes touching for 90 seconds
