Intermediate
Strength:
4 Rounds –
3 Prone rope climbs
5 Barbell step ups / side
8 Single leg hip bridges / side
*Advanced complete 3 rope climbs
Muscular Endurance:
6 rounds –
Pull-up hold x 10 sec
Handstand hold x 20 sec
Hollow body x 30 sec
Metabolic Conditioning:
Set up 4 cones in the shape of a Z with the following dimensions – 45 ft, 60ft, and 120 ft. Complete 4 rounds each of the following drills…
- Sprint x 45 feet, backpedal x 60 feet, sprint x 120 ft
- Squat thrust broad jump x 45 feet, lateral shuffle x 60 feet, sprint x 120 ft
- Backpedal x 45 feet, sprint x 60 feet, sprint x 120 ft
- Skip x 45 feet, crab walk x 60 feet, bear crawl x 120 ft
* D is extra for fun if there is time J
Beginner
Strength:
4 Rounds –
8 Band pull-downs
5 Goblet step ups / side
12 Hip bridges
Muscular Endurance:
6 rounds –
Pull-up hold x 10 sec
Plyo-box pike x 20 sec
Hollow body x 30 sec
Metabolic Conditioning:
Set up 4 cones in the shape of a Z with the following dimensions – 45 ft, 60ft, and 120 ft. Complete 4 rounds each of the following drills…
- Sprint x 45 feet, backpedal x 60 feet, sprint x 120 ft
- Squat thrust broad jump x 45 feet, lateral shuffle x 60 feet, sprint x 120 ft
- Backpedal x 45 feet, sprint x 60 feet, sprint x 120 ft
- Skip x 45 feet, crab walk x 60 feet, bear crawl x 120 ft
*Letter D is extra for fun if there is time J
