Intermediate
20 Dislocates
Thread the needle x 8 / side
20 Face pulls
2 Rounds –
10 Push-ups from the knees
10 Inverted rows
5 Bottoms up kettlebell presses / side (light)
Strength:
Find your Press one-rep max!
10 Psoas march steps / side
2 Rounds –
10 Squats
15 Hip bridges
Then, Find your reverse lunge 3-rep max!
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:
4 Rounds for time –
15 Goblet squats
10 Body busters
10 Pull-ups
Mobility:
Super couch stretch x 40 sec / side
Towel stretch x 40 sec / side
Beginner
20 Dislocates
Thread the needle x 8 / side
20 Face pulls
2 Rounds –
10 Push-ups from the knees
10 Inverted rows
5 Bottoms up kettlebell presses / side (light)
Strength:
Find your Press three-rep max!
10 Psoas march steps / side
2 Rounds –
10 Squats
15 Hip bridges
Then, Find your reverse lunge 5-rep max!
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:
4 Rounds for time –
12 Goblet squats
5 Body busters
10 Inverted rows
Mobility:
Super couch stretch x 40 sec / side
Towel stretch x 40 sec / side
