Labyrinth
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
1:00 Cardio of Choice
:30 Push Up Plank Hold
15 Air Squat
5 Barbell Front Squat
5 Barbell Push Press
10 Lateral Box Step Up (each side)
:30 Push Up Plank Hold
15 Air Squat
5 Barbell Front Squat
5 Barbell Push Press
10 Lateral Box Step Up (each side)
4. Workout Prep
1 Set (at workout pace):
3 Erg Cal
3 Strict Handstand Push Up
3 Front Squat (95/65)
3 Push Press
4 Pistol
3 Erg Cal
Metcon
Metcon (2 Rounds for reps)
21-15-9
Calorie Row
Strict Handstand Push Ups
Calorie Row
Strict Handstand Push Ups
2:00 Rest
21-15-9
Calorie Row
Push Press (95/65)
Strength
Shoulder Press (5-3-1-5-3-1-3)
Shoulder Press:
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 95+%
3 reps @ 90%
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 95+%
3 reps @ 90%
Deadlift (5-3-1-5-3-1-3)
Deadlift:
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 95+%
3 reps @ 90%
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 95+%
3 reps @ 90%
* superset with Dumbbell Rear Elevated Split Squats x 10 each leg.
Finisher
Metcon
2 Sets:
:30 Side Plank R/L
30 Deadbugs
:30 Plank
30 Alternating V Ups
-Rest 1:00 B/T Sets-
:30 Side Plank R/L
30 Deadbugs
:30 Plank
30 Alternating V Ups
-Rest 1:00 B/T Sets-
Post Workout Mobility
1:00 Lunge Elbow to the Floor Stretch (R/L)
1:00 Pigeon Stretch (R/L)
1:00 Pigeon Stretch (R/L)
Hypertrophy
Shoulder Press (5×10)
Handstand Push-up (Strict) (5x (6+6))
Perform the prescribed sets and reps of Strict HSPU
6 Strict + 6 Kipping
Standing Single Arm DB Presses (4×10)
Hold a dumbbell in one hand, press overhead to full lockout. To not lean towards or away from loaded side, but aim to keep body as balanced as possible while being under isolateral load. Repeat on other side to complete set.
GHD Hip Raise (5×20)
Set up GHD so hips are slightly past the hip pad. Go down to 90 degrees and raise to parallel. Avoid using excessive momentum to complete reps and squeeze glutes at the top of each rep
Rear Foot Elevated DB Split Lunge (4×12-15)
Set up a platform or bar slightly below knee level. Standing in front and facing away from this platform, place the top of the rear foot on the platform and the forward foot far enough ahead so that the back knee can be lowered to the floor with the heel of the forward foot staying in contact with the floor throughout reps. Holding dumbbells in each hand, lunge on the forward leg until the back knee contacts the floor or you reach the end of your range of motion (do not force ROM). To stand, contract the glute on the working side and drive the ground away with the working foot. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
Single Leg DB Romanian Deadlift (4×12-15)
Holding dumbbells in each hand, stand on one foot. Bend at the waist and allow the non-working leg to extend backwards for counter balance. Working leg should have a slight bend throughout rep. Continue forward with the dumbbells until the upper/lower back begins to round or right before contact is made with the dumbbells and the floor (whichever comes first). Aim for this movement is level, balance movement throughout rep (no leaning to left or right) and control of body and dumbbells throughout rep. Do not sacrifice either of these for an increase in weight. To stand, contract the glute on the working side. Consider using straps during this movement so that grip is not a limiting factor for sets. This movement can also be performed at bodyweight with no dumbbells if preferred.
Post Workout Mobility
1 min banded overhead shoulder distraction (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
1 min thread the needle (each side)
1 min pigeon pose (each side)
30 sec cross leg forward fold (repeat with opposite leg on top)
1 min foam roll glutes (each side)
Conditioning
Metcon (Time)
For time:
30/24 Calorie row
15 Clean and Jerks (155/105)
160’ Sled push (Sled + 70/45)
30/24 Calorie row
15 Clean and Jerks (155/105)
160’ Sled push (Sled + 70/45)
Metcon (Time)
2 sets
100’ Handstand Walk
25 Toes to Bar
15 Muscle Ups
25 Toes to Bar
100’ Handstand Walk
-rest 5:00 b/t sets-
100’ Handstand Walk
25 Toes to Bar
15 Muscle Ups
25 Toes to Bar
100’ Handstand Walk
-rest 5:00 b/t sets-
Metcon (Time)
Run
4x (600m at 1-Mile Pace, 200m Walk in Sub-2 Min)
-Rest 2min-
4x (200m Controlled Sprint at 98%, 200m Recovery Walk)
4x (600m at 1-Mile Pace, 200m Walk in Sub-2 Min)
-Rest 2min-
4x (200m Controlled Sprint at 98%, 200m Recovery Walk)
Total Time Cap 16:00 (rest included)