Lock stock and 2 smoking barrels
Warm Up/Mobility
Banded 7’s and Hip Activation done BEFORE Class
Warm-up
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
Warm-up
Before Squatting Warm-up
3 sets:
7 Single Arm KB Front Rack Step Up (Each Leg)
3 Turkish Get Up (Each Arm)
10 Medball Candlestick
3 sets:
7 Single Arm KB Front Rack Step Up (Each Leg)
3 Turkish Get Up (Each Arm)
10 Medball Candlestick
Strength
Back Squat (8-8-6-6)
8 reps @ 65%
8 reps @ 70%
6 reps @ 80%
6 reps @ 85%
* Rest as needed between sets *
8 reps @ 70%
6 reps @ 80%
6 reps @ 85%
* Rest as needed between sets *
Front Squat (3×5)
5 @ 75%
5 @ 80%
5 @ 85%
5 @ 80%
5 @ 85%
Pre-MetCon Warm-up
1 Set:
1:00 Cardio of Choice (moderate)
10 Hanging Scap Retractions
6 Hollow Arch Swings
2 strict pull ups
5-10 overhead squats
Workout Prep
1 Set
2 Overhead Squats (95/65)
2 Strict Pull Ups
2 Overhead Squats (135/95)
2 Toes to bar
1:00 Cardio of Choice (moderate)
10 Hanging Scap Retractions
6 Hollow Arch Swings
2 strict pull ups
5-10 overhead squats
Workout Prep
1 Set
2 Overhead Squats (95/65)
2 Strict Pull Ups
2 Overhead Squats (135/95)
2 Toes to bar
Metcon
3:00 Time Cap each Round (2 sets)
9:00 Total Cap
9:00 Total Cap
Metcon (2 Rounds for reps)
2 Sets:
10 Overhead Squats (135/95)
10 Strict Pull Ups
10 Overhead Squats (95/65)
10 Toes to Bar
-Rest 3 minutes between sets-
10 Overhead Squats (135/95)
10 Strict Pull Ups
10 Overhead Squats (95/65)
10 Toes to Bar
-Rest 3 minutes between sets-
Finisher
Metcon
10 rounds of Tabata (:20 on/:10 off)
Alt Leg V-Ups
Alt Leg V-Ups
Post Workout Mobility
1:30 Elbow to the Floor Stretch (R/L)
1:30 Frog Stretch
1:30 Toe Touch Stretch
1:30 Frog Stretch
1:30 Toe Touch Stretch
Conditioning
Hinshaw Run Warmup
25′
High knee karaoke (over, over, walk, walk)
Over hurdle (Knee up rotate hips up and over heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toe Touches (Opposite hand Opp Leg)
High knee + arm swing
Butt kick + arm swing
Straight Leg Slight Kick(shallow heel)
High knee karaoke (over, over, walk, walk)
Over hurdle (Knee up rotate hips up and over heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toe Touches (Opposite hand Opp Leg)
High knee + arm swing
Butt kick + arm swing
Straight Leg Slight Kick(shallow heel)
Side step out and back
Side step jumping jack out and back
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
Seated Arms Only Run Motion (:40 to build speed through arms)
Standing Heels down Arms Only Run Motion (:40 to build speed through arms)