Intermediate
Strength:
Complete the following every 3 minutes for 12 minutes –
2 Turkish get ups / side
Muscular Endurance:
3 Rounds –
Weighted wall sit x 20 sec
Hollow body x 20 sec
4 Rounds –
Goblet squat hold x 10 sec
Pallof hold x 10 sec / side
Metabolic Conditioning:
In teams of two with one partner at each station complete 6 rounds of the following for time –
Partner A:
10 Dumbbell cleans
15 Dumbbell thrusters
20 V-Ups
Partner B:
Overhead dumbbell or plate hold.
If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.
Mobility:
Perform the super couch stretch for 60 seconds on each side. The stretch should be felt in the quad area of the bent leg.
Beginner
Strength:
Complete the following every 3 minutes for 12 minutes –
3 Half Turkish get ups / side
Muscular Endurance:
3 Rounds –
Wall sit x 20 sec
Hollow body x 20 sec
4 Rounds –
Squat hold x 10 sec
Pallof hold x 10 sec / side
Metabolic Conditioning:
In teams of two with one partner at each station complete 6 rounds of the following for time –
Partner A:
10 Kettlebell sumo deadlift high pulls
12 Wall balls
15 V-Ups
Partner B:
Overhead medicine ball hold.
If the medicine ball is dropped from overhead, both partners must perform 4 squat thrusts before resuming the remainder of their round. If you don’t have a partner, rest with the medicine ball extended overhead for as long as it took you to complete the round – performing 4 squat thrusts every time you drop the dumbbells.
Mobility:
Perform the super couch stretch for 60 seconds on each side. The stretch should be felt in the quad area of the bent leg.
