The Breakfast Club
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:
5 Single Leg Candlestick (each leg)
20 Lateral box hop overs (As fast as possible) Low Box
20 Alternating Leg V-Ups
5 Single Leg Candlestick (each leg)
20 Lateral box hop overs (As fast as possible) Low Box
20 Alternating Leg V-Ups
Back Squat (4×4)
Front Squat (3×5)
5 reps @ 65%
5 reps @ 70%
5 reps @ 75%
* Superset with 5 Jumping squats straight into Sled Push Sprint
5 reps @ 70%
5 reps @ 75%
* Superset with 5 Jumping squats straight into Sled Push Sprint
Pre-MetCon Warm-up
Warm-up
1:00 cardio
10 Alt. Leg V-Up
15 Air Squat
20-30 second Handstand Hold
10 Alt. Leg V-Up
15 Air Squat
20-30 second Handstand Hold
1 Set (at workout pace):
10 Cal Bike Erg
5 v-up
5 Dumbbell Squat
15ft Handstand Walk
5 Barbell Front Squats (185/125)
Metcon
18:00 Cap
14:00-16:00 Optimal
14:00-16:00 Optimal
Metcon (Time)
For time:
50/40 Calorie bike erg (75/60 cal Row)
40 GHD Sit Ups (80 V Ups)
30 Dumbbell Squats (2×50/2×35)
50’ Handstand walk
20 Front Squats (185/125)
50’ Handstand walk
50/40 Calorie bike erg (75/60 cal Row)
40 GHD Sit Ups (80 V Ups)
30 Dumbbell Squats (2×50/2×35)
50’ Handstand walk
20 Front Squats (185/125)
50’ Handstand walk
Finisher
Metcon
3 Sets:
10 Single Dumbbell RDL (Each Side)
10 Lateral Step Ups (Each Side)
10 Single Dumbbell RDL (Each Side)
10 Lateral Step Ups (Each Side)
Post Workout Mobility
2:00 Pancake Stretch
2:00 Child’s Pose
2:00 Child’s Pose
Conditioning
Metcon (Time)
8 Rounds
400m Jog
30 Step Up (20")
240’ Sled Push (Sled+45/25)
*All with 20# vest
400m Jog
30 Step Up (20")
240’ Sled Push (Sled+45/25)
*All with 20# vest
Metcon (Calories)
Bike
3 Sets
3 Min at Moderate Pace
3 Min at Easy Pace
90 Sec at Fast Pace
90 Sec at Easy Pace
30 Sec at Sprint at Max Effort
30 Sec at Easy Pace
-Rest 5 Min between sets-
3 Sets
3 Min at Moderate Pace
3 Min at Easy Pace
90 Sec at Fast Pace
90 Sec at Easy Pace
30 Sec at Sprint at Max Effort
30 Sec at Easy Pace
-Rest 5 Min between sets-
4 reps @ 75%
4 reps @ 80%
4 reps @ 85%