Intermediate
Strength:
Work up to a back squat 2 rep-max with near perfect form.
3 Rounds –
3 Weighted push-ups
10 Back squats @ 75% of 2RM established above
Muscular Endurance:
3 Rounds –
8 Isometric dumbbell floor presses / side
15 Partner banded leg presses
Metabolic Conditioning:
Complete as many reps as possible in 5 minutes –
Atomic sit-ups
Complete as many rounds of the following as possible in 5 minutes –
5 Tomahawk slams / side
7 Lunges / side
Complete as many rounds of the following as possible in 5 minutes –
5 Sandbag ground to overhead / side
Weighted run x 100 meters (hold the weight in front)
Mobility:
Take 90 seconds to complete around 8 worlds greatest w/ chest opener stretches on each side
- Step forward with your left leg, and lower your body into a lunge with your knee above your heel.
- As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor – not touching.
- Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides and try to keep your back as flat as possible.
- Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.
Beginner
Strength:
Work up to a back squat heavy set of 5 with perfect technique.
3 Rounds –
5 Strict push-up negatives
10 back or goblet squats
Muscular Endurance:
3 Rounds –
8 Isometric dumbbell floor presses / side
15 Partner banded leg presses
Metabolic Conditioning:
Complete as many reps as possible in 5 minutes –
Sit-ups
Complete as many rounds of the following as possible in 5 minutes –
5 Tomahawk slams / side
7 Split squats / side
Complete as many rounds of the following as possible in 5 minutes –
5 Med-ball ground to overhead / side
Run x 100 meters
Mobility:
Take 90 seconds to complete around 8 worlds greatest w/ chest opener stretches on each side
- Step forward with your left leg, and lower your body into a lunge with your knee above your heel.
- As you go down, place your right hand on the floor so it’s even with your left foot. Your right knee should remain above the floor – not touching.
- Now move your left elbow inside your left foot, and rest it on the floor. Square your hips so you feel a stretch on both sides and try to keep your back as flat as possible.
- Move your left hand outside your left foot, and twist to reach for the sky. Try to pull the toes on your left foot up to your shin.
