Intermediate
2 Rounds –
Complete 8 psoas march steps / side
Complete 6 alternating Cossack squats / side
Complete 5 Single leg hip lifts / side
Strength:
Take 8 minutes to work up to a back squat 2 rep-max for the day
3 Rounds –
2 Back squats @ 90% of 2RM
3 Pull-up negatives (add weight if possible)
Advanced complete weighted pull-ups
Muscular Endurance:
Complete 3 rounds of the following working for 15 seconds at each station with 15 seconds rest between stations –
Station 1: Med-ball squat jumps
Station 2: One arm push-presses (weak side)
Station 3: Superman rocks
Station 4: One arm push-presses (strong side)
Metabolic Conditioning:
Annie:
50 – 40 – 30 – 20 – 10
Double unders
Sit-ups
The double under is a jump rope movement in which the rope makes 2 rotations for each jump. This can be modified to single unders (multiply by 3) or jumping jacks (multiply by 2).
Mobility:
Spend 3 minutes performing barbell calf mashes
Beginner
2 Rounds –
Complete 8 psoas march steps / side
Complete 6 alternating Cossack squats / side
Complete 5 Single leg hip lifts / side
Strength:
Take 8 minutes to work up to a back squat 5 rep-max for the day
3 Rounds –
5 Back squats @ 85% of 5RM
5 Ring assisted pull-ups
Muscular Endurance:
Complete 3 rounds of the following working for 15 seconds at each station with 15 seconds rest between stations –
Station 1: Squat jumps
Station 2: One arm presses (weak side)
Station 3: Superman rocks
Station 4: One arm presses (strong side)
Metabolic Conditioning:
Modified Annie:
100 Jump ropes / 50 sit-ups
80 Jump ropes / 40 sit-ups
60 Jump ropes / 30 sit-ups
40 Jump ropes / 20 sit-ups
20 Jump ropes / 10 sit-ups
The jump ropes can be modified to jumping jacks if needed
Mobility:
Spend 3 minutes performing barbell calf mashes
