Intermediate
Complete 12 leg swings / side
Complete 12 Lateral leg swings / side
Strength:
Complete the following every 3 minutes for 12 minutes –
4 Hang power cleans
Muscular Endurance:
2 Rounds –
15 Hip pops
10 Hip dips / side
One set –
Mountain climber frozen fartleks x 2 minutes
To start, perform as many mountain climbers as you can for three seconds. When the timer goes off, freeze your position for five seconds. When the five seconds is up, resume your mountain climbers for three seconds. Alternate between these quick bursts and holds for two minutes.
Metabolic Conditioning:
Complete 6 rounds of the following for time –
6 Pull-ups
10 Box jumps
14 Wall balls
Mobility:
Complete the standing oblique stretch for 20 seconds on each side
Complete the kneeling hamstring to hip flexor stretch for 45 seconds on each side
Beginner
Complete 12 leg swings / side
Complete 12 Lateral leg swings / side
Strength:
Complete the following every 3 minutes for 12 minutes –
4 Hang muscle cleans
Rest x 10 -15 seconds
3 Hang muscle cleans
Muscular Endurance:
2 Rounds –
15 Hip pops with bent knees
10 Plyo-box hip dips / side
One set –
Mountain climber frozen fartleks x 2 minutes
To start, perform as many mountain climbers as you can for three seconds. When the timer goes off, freeze your position for five seconds. When the five seconds is up, resume your mountain climbers for three seconds. Alternate between these quick bursts and holds for two minutes.
Metabolic Conditioning:
Complete 6 rounds of the following for time –
8 Inverted rows
8 Plate jumps
14 Wall balls
Mobility:
Complete the standing oblique stretch for 20 seconds on each side
Complete the kneeling hamstring to hip flexor stretch for 45 seconds on each side
