Justice League
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
25′
Zombie Walk
Floor Scoops
Quad Stretch
Samson Lunge
High Knees
Butt Kickers
Karoake (R/L)
———————
6 Box Step ups
3 dbl DB RDL
3 dbl DB Hang Snatch
25′
Zombie Walk
Floor Scoops
Quad Stretch
Samson Lunge
High Knees
Butt Kickers
Karoake (R/L)
———————
6 Box Step ups
3 dbl DB RDL
3 dbl DB Hang Snatch
Metcon
Metcon (Time)
– 2 Rounds
200 M Relay Run (A1 then A2)
10 Man Makers (50/35)*
20 Box Jumps (24/20)
–Rest 2:00–
– 3 Rounds
20 Box Jump Overs (24/20)
20 dbl DB Hang Pwr Clean and Jerks (50/35)
200 M Relay Run
–Rest 2:00–
– 4 Rounds
200 M Relay Run
20 Single DB Overhead Lunge (In Place)
20 Single DB Box Step Ups
200 M Relay Run (A1 then A2)
10 Man Makers (50/35)*
20 Box Jumps (24/20)
–Rest 2:00–
– 3 Rounds
20 Box Jump Overs (24/20)
20 dbl DB Hang Pwr Clean and Jerks (50/35)
200 M Relay Run
–Rest 2:00–
– 4 Rounds
200 M Relay Run
20 Single DB Overhead Lunge (In Place)
20 Single DB Box Step Ups
*Manmaker = Push Up, Row (R), Row (L), Power Clean, Squat, Press
Conditioning
Metcon (Time)
5 Rounds
15 Double Dumbbell Deadlifts 50s/35s
20 Jumping Air Squats
10 Burpees
15 Double Dumbbell Deadlifts 50s/35s
20 Jumping Air Squats
10 Burpees
Metcon (Time)
For Time:
100/70m Row
50m Run
100/70m Ski
50m Run
200/140m Bike
100/70m Row
50m Run
100/70m Ski
50m Run
200/140m Bike
-Rest 1:30 seconds-
250/200m Row
200m Run
250/200m Ski
200m Run
500/400m Bike
-Rest 3:00 seconds-
500/400m Row
400m Run
500/400m Ski
400m Run
1000/800m Bike
Note: Push the pace on each round but take pacing into consideration as volume increases. Effort across rounds should stay between 70-80%.