Wyatt Earp
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
Warm-up
3 Sets:
30-seconds Single Kettlebell Front Rack Wall Sit March
10 Kettlebell Goblet Hold Front Foot Elevated Curtsy Squat
7 Back Rack Rotational Good Morning (circles each direction) w PVC
30-seconds Single Kettlebell Front Rack Wall Sit March
10 Kettlebell Goblet Hold Front Foot Elevated Curtsy Squat
7 Back Rack Rotational Good Morning (circles each direction) w PVC
Strength
Back Squat (8-6-4-4)
Front Squat (3×5)
5 reps @ 65%
5 reps @ 70%
5 reps @ 70%
5 reps @ 70%
5 reps @ 70%
Pre-MetCon Warm-up
Metcon
8:00 Cap each SET
21:00 Total Time w/ Rest
21:00 Total Time w/ Rest
Metcon (2 Rounds for reps)
2 Sets:
3 Rope Climbs
250m Row
25 Toes to Bar
250m Row
3 Rope Climbs
-Rest 5 Min between sets-
3 Rope Climbs
250m Row
25 Toes to Bar
250m Row
3 Rope Climbs
-Rest 5 Min between sets-
Finisher
Metcon
3 Rounds:
20 Push Ups
10/10 Upright Rows
15 Banded Pull Aparts
20 Push Ups
10/10 Upright Rows
15 Banded Pull Aparts
Conditioning
Strict JT (Time)
21-15-9
Strict Handstand push-ups
Strict Ring dips
Push-ups
Strict Handstand push-ups
Strict Ring dips
Push-ups
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-
Bike "50cal for Time" Workouts
3x (3min at easy pace, 1min at moderate pace)
-Rest: 4min-
3x (45sec at fast pace, 45sec at easy pace)
-Rest: 4min-
3x (2min at moderate pace, 1min at easy pace)
-Rest: 4min-
3x (15sec sprint at max effort, 45sec at easy pace)
3x (3min at easy pace, 1min at moderate pace)
-Rest: 4min-
3x (45sec at fast pace, 45sec at easy pace)
-Rest: 4min-
3x (2min at moderate pace, 1min at easy pace)
-Rest: 4min-
3x (15sec sprint at max effort, 45sec at easy pace)
6 reps @ 75%
4 reps @ 80%
4 reps @ 80%