Intermediate
20 Dislocates
2 Rounds –
10 Band pull aparts
10 Sampson lunges (5 / side)
12 Single leg hip lifts (6 / side)
Strength:
Complete the following every 2 minutes for 8 minutes –
3 Hang squat cleans
Muscular Endurance:
3 Rounds –
12 Lower pulley knee-ins
10 Supine med ball hamstring curls
Metabolic Conditioning:
Complete the following in teams of two with one partner working at a time alternating exercises to complete 4 rounds for time –
12 Pull-ups
20 One arm snatches (10 / side)
30 Kettlebell swings
Bear crawl x 20 meters (twice down & back)
Mobility:
Complete the bow stretch for 40 seconds on each side
Complete the banded hamstring stretch for 1 minute on each side
- Place a band around the top of the leg at the hip.
- Next walk away from the anchor point with the banded leg forward.
- Keep the leg straight and hinge over at the hips.
- It’s ok to round the back.
- Move to the left or the right, crawl forward or lean forward to find the tightest spot with the most stretch in the hammies and calves.
Hang with toes touching for 1 minute
Beginner
20 Dislocates
2 Rounds –
10 Band pull aparts
10 Sampson lunges (5 / side)
12 Single leg hip lifts (6 / side)
Strength:
Complete the following every 2 minutes for 8 minutes –
4 Hang muscle cleans
Rest x 10 – 15 seconds
2 Hang muscle cleans
Muscular Endurance:
3 Rounds –
12 Lower pulley knee-ins
10 Supine med ball hamstring curls
Metabolic Conditioning:
Complete the following in teams of two with one partner working at a time alternating exercises to complete 4 rounds for time –
12 Inverted rows
16 One arm snatches (8 / side)
20 Kettlebell swings
Bear crawl x 10 meters (once down & back)
Mobility:
Complete the bow stretch for 40 seconds on each side
Complete the banded hamstring stretch for 1 minute on each side
- Place a band around the top of the leg at the hip.
- Next walk away from the anchor point with the banded leg forward.
- Keep the leg straight and hinge over at the hips.
- It’s ok to round the back.
- Move to the left or the right, crawl forward or lean forward to find the tightest spot with the most stretch in the hammies and calves.
Hang with toes touching for 1 minute
