Waterboy
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
200 M of choice
5 Inchworms
4 Hollow Arch Swing
2 Strict Pull Up
4 Burpees
4 Box Jumps w/ Step Down
200 M of choice
5 Inchworms
4 Hollow Arch Swing
2 Strict Pull Up
4 Burpees
4 Box Jumps w/ Step Down
Metcon
Metcon (Time)
Teams of 2
50 Calorie Row
50 Pull Ups
20 Burpees Box Jump Over (24"/20")
30 Calorie Row
30 Chest to bar Pull Ups
20 Burpees Box Jump Over (24"/20")
20 Calorie Row
20 Burpee Chest to bar Pull Ups
20 Burpees Box Jump Overs (24"/20")
RX +
For Time
50 Calorie Row
50 Pull Ups
20 Burpees Box Jump Over (24"/20")
30 Calorie Row
30 Chest to bar Pull Ups
20 Burpees Box Jump Over (24"/20")
20 Calorie Row
20 Bar Muscle Ups
20 Burpees Box Jump Overs (24"/20")
Finisher
Metcon
3 Rounds:
5 Turkish Get Ups (Each Side)
10 Birddogs (Each Side)
1:00 Plank Hold
5 Turkish Get Ups (Each Side)
10 Birddogs (Each Side)
1:00 Plank Hold
3 Sets:
10 Upright Rows (Each Side)
10 Suitcase Deadlifts (Each Side)
20 Deadbugs
Metcon
3 sets:
7 Single Leg Barbell Deadlift (Each Leg)
:45 Weighted Straight Arm Plank
40 Weighted Russian Twist on GHD
25 Jackknives*
7 Single Leg Barbell Deadlift (Each Leg)
:45 Weighted Straight Arm Plank
40 Weighted Russian Twist on GHD
25 Jackknives*
Hypertrophy
Bench Press (5×10)
Alt. DB Bench + Double DB Bench (4x 10 + 5)
Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
dbl DB Alt Incline Bench (4×10)
Set a bench up at an incline that will allow for a 45 degree angle of the torso. Start with both DBs extended overhead. Bench with one arm, leaving the other arm extended overhead and then repeat with other side. Loading should be moderate and allow for control throughout entire rep. Select a weight that you can control when sitting back to start and sitting up to finishing set. Do not drop the dumbbells. To avoid injury, bring the knees up to meet the dumbbells and sit up with them. If you have to drop them to deload, you’ve gone too heavy.
Flat Bench DB Chest Fly (4×12-15)
Lying on a bench, extend two dumbbells towards the ceiling. Keeping a slight bend in the elbows, lower the dumbbells out to the sides. Dumbbells should be kept in line with the sternum or slightly lower. Shoulders should be loaded back against the bench through the entire movement. Refrain from going deeper than the level of the bench at end range. Movement can also be performed while lying on the floor.
Seated Tricep DB French Press (4×12-15)
In a seated position, take one dumbbell and hold it by the upper DB head with arms extended overhead. Keeping the elbows tucked and pointed at the ceiling, lower the weight behind the head. Extend back overhead to complete. For ease of setup, have a partner load and unload the DB from your hands before and after sets.
Single Arm DB Skull Crusher (4×12-15)
Laying on a bench, extend dumbbell towards the ceiling. Bending at the elbow, lower the dumbbell to the side of the head, approximately to the level of the hairline. Place the free hand behind the tricep of the working arm to brace and provide support to keep the elbow in the correct position.
Post Workout Mobility
1 min pec stretch against door/rig
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
Conditioning
Metcon (Time)
6 Sets
15/12 Calorie Ski
20 Toes to bar
15/12 Calorie Ski
-Rest 1:1 b/t sets
15/12 Calorie Ski
20 Toes to bar
15/12 Calorie Ski
-Rest 1:1 b/t sets
Metcon (AMRAP – Rounds and Reps)
AMRAP 16 Minutes
27/21 Calorie Echo Bike
15 Deficit Push Ups (4"/2")
9 Strict Pull Ups
27/21 Calorie Echo Bike
15 Deficit Push Ups (4"/2")
9 Strict Pull Ups
Metcon (Time)
Run "Threshold" Workouts
3 Sets
6x 150m at 1-mile pace w/30sec rest
-Rest 3min between sets-
3 Sets
6x 150m at 1-mile pace w/30sec rest
-Rest 3min between sets-
Motion body up like a V-up w/ arms pulling forward