Intermediate
Strength:
Complete 15 banded psoas march steps on each side
Complete 5 light squat cleans focusing on speed
Complete the following every 2 minutes for 8 minutes –
3 Squat cleans
Metabolic Conditioning:
Complete 3 rounds of the following working for 45 seconds at each station with 5 seconds rest between stations –
Station 1: Kettlebell swings
Station 2: Squats
Station 3: Mountain climbers
Station 4: Sit-ups
Rest 90 sec between rounds
Complete the following in teams of 3 –
Run .75 miles with your team in a relay fashion alternating partners or “passing the baton” every 1/8 mile or half-lap around DIF.
Mobility:
Complete the trap hug stretch and from a seated or kneeling position 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.
- Lean forward and rotate your neck from side to side stretching your neck and traps.
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:
Complete 15 banded psoas march steps on each side
Complete 10 hang muscle cleans focusing on speed
Complete the following every 2 minutes for 8 minutes –
3 Hang muscle cleans
Rest 10 – 20 sec
2 Hang muscle cleans
Metabolic Conditioning:
Complete 3 rounds of the following working for 45 seconds at each station with 5 seconds rest between stations –
Station 1: Kettlebell swings
Station 2: Squats
Station 3: Mountain climbers
Station 4: Sit-ups
Rest 90 sec between rounds
Complete the following in teams of 3 –
Run .75 miles with your team in a relay fashion alternating partners or “passing the baton” every 1/8 mile or half-lap around DIF.
Mobility:
Complete the trap hug stretch and from a seated or kneeling position 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.
- Lean forward and rotate your neck from side to side stretching your neck and traps.
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.
