Intermediate
Strength:
20 Face pulls
15 Dislocates
6 Bottoms up kettlebell presses / side (light)
Complete the following every 2 minutes for 10 minutes –
Round 1: 6 Hang power cleans (stay light and focus on speed)
Rounds 2 – 5: 2 – 3 Hang power cleans
Muscular Endurance:
3 Rounds –
Sled push x 60 feet (heavy)
6 One arm rows / side
8 Side bends / side
Metabolic Conditioning:
Complete the following for time –
21 Hang power cleans / 21 Box jumps
15 Hang power cleans / 15 Box jumps
9 Hang power cleans / 9 Box jumps
Mobility:
Complete the trap hug stretch and from a seated or kneeling position. Lean forward and rotate your neck from side to side stretching your neck and traps for 45 seconds.
- Give yourself a big hug.
- Use your hands to pull your shoulders forward separating your shoulder blades.
- Think spreading your shoulder blades like wings.
Hold child’s pose for 1 minute
- Kneel on the floor and sit on your heels
- Hinge at the hips bringing your chest down to your legs as you walk your hands out in front of you.
- Reach your hands out bringing your head as close to the floor as possible.
Beginner
Strength:
20 Face pulls
15 Dislocates
6 Bottoms up kettlebell presses / side (light)
Complete the following every 2 minutes for 10 minutes –
Round 1: 10 Hang muscle cleans (stay light and focus on speed)
Rounds 2 – 5: 5 Hang power cleans
Muscular Endurance:
3 Rounds –
Sled push x 60 feet
8 One arm rows / side
10 Side bends / side
Metabolic Conditioning:
Complete the following for time –
35 Kettlebell swings / 20 Step overs / side
25 Kettlebell swings / 15 Step overs / side
15 Kettlebell swings / 10 Step overs / side
Mobility:
Complete the trap hug stretch and from a seated or kneeling position. Lean forward and rotate your neck from side to side stretching your neck and traps for 45 seconds.
- Give yourself a big hug.
- Use your hands to pull your shoulders forward separating your shoulder blades.
- Think spreading your shoulder blades like wings.
Hold child’s pose for 1 minute
- Kneel on the floor and sit on your heels
- Hinge at the hips bringing your chest down to your legs as you walk your hands out in front of you.
- Reach your hands out bringing your head as close to the floor as possible.
