BettleJuice
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 Rounds
200 M Cardio
5 Inchworms
4 Russian KBS
4 Tuck ups
4 Hollow Arch Swings
200 M Cardio
5 Inchworms
4 Russian KBS
4 Tuck ups
4 Hollow Arch Swings
Metcon
Partner Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 40
50 Burpees
200 M Partner Run
50 KBS (53/35)
200 M Partner Run
50 Situps
200 M Partner Run
50 Pull ups
200 M Partner Run
50 Push Ups
50 Burpees
200 M Partner Run
50 KBS (53/35)
200 M Partner Run
50 Situps
200 M Partner Run
50 Pull ups
200 M Partner Run
50 Push Ups
Finisher
Metcon
3 sets:
10 Single Leg Glute Bridge (R/L)
10 Bird Dog (R/L)
1:00 Wall Sit Hold
10 Single Leg Glute Bridge (R/L)
10 Bird Dog (R/L)
1:00 Wall Sit Hold
Post Workout Mobility
1:00 Classical Calf Stretch/Side
1:00 Seal Stretch
1:00/Side Yoga Sit
1:00 Seal Stretch
1:00/Side Yoga Sit
Conditioning
Metcon (Time)
For Time:
3 sets (score total time for each set including 1:00 rest periods)
200m Run
250/200m Row
3 sets (score total time for each set including 1:00 rest periods)
200m Run
250/200m Row
-rest 1:00-
200m Run
250m Ski
-rest 1:00-
200m Run
500/400m Bike Erg
-rest 3:00 b/t sets-
*One set includes all three couplets. 3:00 rest between sets is not included in time for each round.
Metcon (Time)
For Time:
150/120 cal assault bike*
*Every 2:00 minutes (including 0:00)– 5 clean and jerks (135/95)
150/120 cal assault bike*
*Every 2:00 minutes (including 0:00)– 5 clean and jerks (135/95)