Intermediate
3 Shoulder CARs
20 Face pulls
15 Hip bridges
10 Arm circles forward and backward
Burpee broad jump x 60 feet
Strength:
Complete the following every 2.5 minutes for 12.5 minutes (5 sets):
5 One arm snatches / side
4 One arm snatches / side
3 One arm snatches / side
2 One arm snatches / side
1 One arm snatch / side
3 Sets:
6 Floor presses @ 70%
6 Barbell rows @ 70%
Muscular Endurance:
3 Sets:
8 Dips
8 Supinated ring assisted pull-ups or supinated pull-ups
Metabolic Conditioning:
Complete as many rounds as possible in 10 minutes of –
8 Devils presses (burpee to double DB ground to overhead)
80 Jump rope
Mobility:
Complete the barbell reachback stretch for 60 seconds on each side
Complete the towel stretch for 60 seconds on each side. Once in position, pull upward for 30 seconds for 30 seconds, then downward for 30 seconds before switching sides.
Beginner
3 Shoulder CARs
20 Face pulls
15 Hip bridges
10 Arm circles forward and backward
Burpee broad jump x 60 feet
Strength:
Complete the following every 2.5 minutes for 12.5 minutes (5 sets):
8 One arm snatches / side
6 One arm snatches / side
6 One arm snatches / side
4 One arm snatches / side
4 One arm snatches / side
3 Sets:
6 Dumbbell floor presses
6 One arm rows / side
Muscular Endurance:
3 Sets:
12 Banded triceps extensions
12 Supinated inverted rows
Metabolic Conditioning:
Complete as many rounds as possible in 10 minutes of –
5 Devils presses (burpee to double DB or med ball ground to overhead)
50 Jump rope
Mobility:
Complete the barbell reachback stretch for 60 seconds on each side
Complete the towel stretch for 60 seconds on each side. Once in position, pull upward for 30 seconds for 30 seconds, then downward for 30 seconds before switching sides.
