Intermediate
Strength:
In teams of two with one partner working at a time, alternate single reps to complete 1 rep of the following every 12 seconds for 8 minutes –
Back squat @ 60 – 75 %
Rest x 90 seconds
In teams of two, with only one partner working at a time, complete 16 rounds of the following for time –
4 Pull-Ups
8 Dips
12 Push-ups
16 Squats
Muscular Endurance:
Complete 3 rounds of the following with a partner –
6 Lateral leg throws / side
12 Leg throws
Metabolic Conditioning:
In teams of two with one partner working at a time, alternate sprints to complete 3 rounds individually for times –
Partner A: Sprint x 40 ft
Partner B: Sprint x 40 ft
Partner A: Sprint x 80 ft
Partner B: Sprint x 80 ft
Partner A: Sprint x 120 ft
Partner B: Sprint x 120 ft
Mobility:
Complete 15 Hip Circles in each the clockwise and counter-clockwise directions.
Complete 10 World’s Greatest Stretches on each side. Spend about 3 – 4 seconds in the bottom of each rep. This is not a dynamic stretch, meaning you will be moving and stretching at the same time.
- Relax your hips as you lower yourself into the stretch.
- Move your hips side to side, forward and backward, and rotate them in a circular motion looking for tight areas.
- When you find a tight area, push your hips down and focus your movement to that smaller specific area.
- Move to the next rep without standing up
- Make sure to breathe!
Beginner
Strength:
In teams of two with one partner working at a time, alternate single reps to complete 1 rep of the following every 12 seconds for 8 minutes –
Goblet squat
Rest x 90 seconds
In teams of two, with only one partner working at a time, complete 16 rounds of the following for time:
4 Inverted rows
8 Banded triceps extensions
8 Push-ups
12 Squats
Muscular Endurance:
Complete 3 rounds of the following –
6 Windshield wiper / side
12 Leg raises
Metabolic Conditioning:
In teams of two with one partner working at a time, alternate runs to complete 2 rounds individually for times –
Partner A: Run x 40 ft
Partner B: Run x 40 ft
Partner A: Run x 80 ft
Partner B: Run x 80 ft
Partner A: Run x 120 ft
Partner B: Run x 120 ft
Mobility:
Complete 15 Hip Circles in each the clockwise and counter-clockwise directions.
Complete 10 World’s Greatest Stretches on each side. Spend about 3 – 4 seconds in the bottom of each rep. This is not a dynamic stretch, meaning you will be moving and stretching at the same time.
- Relax your hips as you lower yourself into the stretch.
- Move your hips side to side, forward and backward, and rotate them in a circular motion looking for tight areas.
- When you find a tight area, push your hips down and focus your movement to that smaller specific area.
- Move to the next rep without standing up
- Make sure to breathe!
