Intermediate
Strength:
2 Rounds –
6 Explosive kettlebell swings
Rest 30 seconds between rounds
Complete the following every 2 minutes for 8 minutes –
3 Hang squat cleans
Muscular Endurance:
1 Set: 20 Back squats @ 50%
You may rest in the up position, but you may not rack the bar
2 Rounds –
10 Pallof presses / side
15 Inverted sit-ups
Metabolic Conditioning:
Complete in teams of two for time:
10 Rounds of the following complex –
1 Push-up
2 Partner planking high fives / side
2 Pike jumps
Alternate stations to complete 5 rounds –
Station 1: 8 Resistance band curls
Station 2: 8 Resistance band triceps extionsions
10 Rounds of the following complex –
1 Push-up
2 Partner planking high fives / side
2 Pike jumps
8 Rounds –
15 Squats
3 Broad jumps
Mobility:
Spend 30 – 40 seconds per side performing Soft Tissue Release on your Triceps. Although a foam roller is the most common implement; lacrosse balls, racket balls, and soft balls work great. Almost any circular or cylindrical object with some give to it will work.
Complete the 2-arm doorframe stretch for 60 seconds
Beginner
Strength:
2 Rounds –
12 Kettlebell swings (light)
Rest 30 seconds between rounds
Complete the following every 2 for 8 minutes –
5 Kettlebell swings (challenging)
Muscular Endurance:
1 Set: 50 Air squats
Rest for a maximum of 2 breaths between reps
2 Rounds –
10 Pallof presses / side
15 Sit-ups
Metabolic Conditioning:
Complete in teams of two for time:
8 Rounds of the following complex –
1 Push-up (from the knees)
2 Partner planking high fives / side (from the knees)
1 Inchworm walk-in
Alternate stations to complete 5 rounds –
Station 1: 8 Resistance band curls
Station 2: 8 Resistance band triceps extionsions
8 Rounds of the following complex –
1 Push-up (from the knees)
2 Partner planking high fives / side (from the knees)
1 Inchworm walk-in
6 Rounds –
12 Squats
3 Low box jumps
Mobility:
Spend 30 – 40 seconds per side performing Soft Tissue Release on your Triceps. Although a foam roller is the most common implement; lacrosse balls, racket balls, and soft balls work great. Almost any circular or cylindrical object with some give to it will work.
Complete the 2-arm doorframe stretch for 60 seconds
