The Transporter
Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
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
3 sets:
15 Banded Clam Shell (Each Leg)
:30 Double KB (Overhead) Flutter Kick
5 KB Goblet Tempo DEEP Squats (5531)
15 Banded Clam Shell (Each Leg)
:30 Double KB (Overhead) Flutter Kick
5 KB Goblet Tempo DEEP Squats (5531)
Strength
Back Squat (4×8)
Front Squat (3×5)
5 @65%
5 @70
5 @ 70%
5 @70
5 @ 70%
Pre-MetCon Warm-up
1 Set
5-10 ketllebell swings OR dumbbell snatches (start light and build in weight)
5 V Ups,
10 Alternating V Ups
5 Sit Ups
5-10 ketllebell swings OR dumbbell snatches (start light and build in weight)
5 V Ups,
10 Alternating V Ups
5 Sit Ups
Workout Prep
1 Set (at workout pace):
4 Kettlebell Swings OR Dumbbell Snatches (at workout weight)
4 Abmat OR GHD Sit Ups
Metcon
Metcon (Time)
40-30-20-10
Kettlebell swings (53/35)
Abmat Sit-ups
Kettlebell swings (53/35)
Abmat Sit-ups
RX+
40-30-20-10
Alt Dumbbell Snatches (70/50)
GHD Sit-ups
10:00 cap for RX
12:00 for RX+
12:00 for RX+
Finisher
Metcon
3 Sets:
10 Bulgarian Split Squats (R/L)
20 Hip Bridges (2 sec pause at the top)
1:00 Wall Sit Hold
10 Bulgarian Split Squats (R/L)
20 Hip Bridges (2 sec pause at the top)
1:00 Wall Sit Hold
Post Workout Mobility
1:00 Crescent Lunge Pose (R)
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side
Accessory
Metcon
3 sets:
– 25-second row sprints
– 30-second HEAVY sandbag bear hug hold
– 25-second row sprints
– 30-second HEAVY sandbag bear hug hold
Conditioning
Assault Bike 50 Cal for Time (Calories)
2 sets:
4min at moderate pace
90sec at fast pace
-3min rest-
3min at moderate pace
60sec at faster pace
-2min rest-
2min at moderate pace
30sec at fastest pace
-1min rest
1min at moderate pace
15sec sprint at max effort
-Rest 4min between sets-
4min at moderate pace
90sec at fast pace
-3min rest-
3min at moderate pace
60sec at faster pace
-2min rest-
2min at moderate pace
30sec at fastest pace
-1min rest
1min at moderate pace
15sec sprint at max effort
-Rest 4min between sets-
8 reps @ 70%
8 reps @ 75%
8 reps @ 80%
* Rest as needed between sets *