Intermediate
15 Chest press shoulder presses
Spiderman x 30 feet
Overhead movement prep:
Perform 3 – 5 shoulder CARs (controlled articular rotation’s)
Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.
Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.
Strength:
Complete the following every 3 minutes for 9 minutes:
10 Floor presses @ 65%
Hollow body rocks x 45 seconds
Muscular Endurance:
Complete as many repetitions of the following as possible in 8 minutes in teams of two with one partner working at a time –
Barbell or one arm snatches
Partner A completes snatches while partner B rests. Switch partners as often as you like. Make sure to keep track of your reps.
Metabolic Conditioning:
Complete as many rounds of the following as possible in 8 minutes in teams of two with one partner at each exercise. Alternate exercises with your partner every 20 slams –
20 Med ball slams
High knees
Optional Finisher: Complete 3 rounds of the following working for 20 seconds at each station with 8 seconds rest between stations –
Station 1: Plank up-downs
Station 2: Cross touches
Station 3: Sit-ups
Mobility:
Complete the barbell push-back stretch for 60 seconds on each side
Accumulate 90 seconds hanging
Complete the kneeling forearm stretch for 30 seconds
Beginner
15 Chest press shoulder presses
Spiderman x 30 feet
Overhead movement prep:
Perform 3 – 5 shoulder CARs (controlled articular rotation’s)
Spend 2 minutes in a passive banded overhead stretch. Inhale passively, exhale actively tucking your tailbone and pulling your ribs down closer to your hips.
Complete 5 single-arm Y raises with a 5 sec pause on each side. Make sure to set your shoulder first.
Strength:
Complete the following every 3 minutes for 9 minutes:
10 Floor presses
Hollow body rocks x 30 seconds
Muscular Endurance:
Complete as many repetitions of the following as possible in 8 minutes in teams of two with one partner working at a time –
Ground to overhead wall balls
Partner A completes the wall balls while partner B rests. Switch partners as often as you like. Make sure to keep track of your reps. For the wall balls – touch the ball to the ground, then clean the ball to your shoulders before squatting, and throwing against the wall to complete a rep.
Metabolic Conditioning:
Complete as many rounds of the following as possible in 8 minutes in teams of two with one partner at each exercise. Alternate exercises with your partner every 20 slams –
15 Med ball slams
High knees
Optional Finisher: Complete 3 rounds of the following working for 20 seconds at each station with 8 seconds rest between stations –
Station 1: Plank up-downs
Station 2: Cross touches
Station 3: Sit-ups
Mobility:
Complete the barbell push-back stretch for 60 seconds on each side
Accumulate 90 seconds hanging
Complete the kneeling forearm stretch for 30 seconds
