Django
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
200 M Run
into
2 Rounds
4 Inchworms
5/5 Shoulder Taps
5 Reverse Crunch
6 narrow Squats
5 hang Power Cleans
into
2 Rounds
4 Inchworms
5/5 Shoulder Taps
5 Reverse Crunch
6 narrow Squats
5 hang Power Cleans
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 20 Partner
400 M Buy in (Everyone)
400 M Buy in (Everyone)
into
Amrap of Remaining Time
30 Handstand Push Ups
20 Alt Pistols
50 Abmat Sit UPs
20 Bar Facing Burpees
30 Hang Power Cleans (135/95)
Metcon
Metcon (Time)
For Time:
10 Sets
Every 3 minutes until work is unable to be completed
8 Devil’s Press (35’s/20’s)
10-13-16-19-22-24-27-30-33-34-37* Bike Erg Calories*
*Women’s Calories: 7-9-11-13-15-17-19-21-23-25
10 Sets
Every 3 minutes until work is unable to be completed
8 Devil’s Press (35’s/20’s)
10-13-16-19-22-24-27-30-33-34-37* Bike Erg Calories*
*Women’s Calories: 7-9-11-13-15-17-19-21-23-25
Post Workout Mobility
Conditioning
Metcon (Distance)
20 Minute Bike Erg
SCORING:
Your score is your Average Watts
Monostructural
Metcon (Time)
For Time:
800m Run
1000/700m Row
1000/700m Ski
-Rest 2:00-
400m Run
500/350m Row
500/350m Ski
-Rest 1:00-
200m Run
250/175m Row
250/175m Ski
800m Run
1000/700m Row
1000/700m Ski
-Rest 2:00-
400m Run
500/350m Row
500/350m Ski
-Rest 1:00-
200m Run
250/175m Row
250/175m Ski
1:00 Couch Stretch/Side