Lion
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
7 TEMPO Single Arm Strict Press (each arm) (5 seconds up and down)
10 Banded Tricep Extension
30 Alternating Toe Touch to Box (as fast as possible)
10 banded squats
7 TEMPO Single Arm Strict Press (each arm) (5 seconds up and down)
10 Banded Tricep Extension
30 Alternating Toe Touch to Box (as fast as possible)
10 banded squats
Strength
27:00 Time Cap for ALL lifts
Push Press (1×10)
Push Press:
Work up to a 10 RM. Take a minute or so and then go into the 2 drop sets
Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.
Try and reach a heavy 10 rep in 5-6 working sets (not including light warm up set).
Record heaviest set as your score for load
Work up to a 10 RM. Take a minute or so and then go into the 2 drop sets
Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.
Try and reach a heavy 10 rep in 5-6 working sets (not including light warm up set).
Record heaviest set as your score for load
– Establish a 10 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 10 RM.
Back Squat (1×10)
Work up to a 10 RM. Take a minute or so and then go into the 2 drop sets
Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.
Try and reach a heavy 10 rep in 5-6 working sets (not including light warm up set).
Record heaviest set as your score for load
Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.
Try and reach a heavy 10 rep in 5-6 working sets (not including light warm up set).
Record heaviest set as your score for load
Shoulder Press (1×10)
Work up to a 10 RM. Take a minute or so and then go into the 2 drop sets
Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.
Try and reach a heavy 10 rep in 5-6 working sets (not including light warm up set).
Record heaviest set as your score for load
Drop Set: is an advanced resistance training technique in which you focus on completing a set until failure or the inability to do another repetition.
Try and reach a heavy 10 rep in 5-6 working sets (not including light warm up set).
Record heaviest set as your score for load
Pre-MetCon Warm-up
Warm-up
2 Sets
1:00 Cardio of Choice
20 Single Jump Ropes
(Below on Rings)
4 Scap Retractions
4 Hollow Arch Swings
2 Rings to Hips
1:00 Cardio of Choice
20 Single Jump Ropes
(Below on Rings)
4 Scap Retractions
4 Hollow Arch Swings
2 Rings to Hips
1 Set (at workout pace):
100m Row
15 Double Unders
3 Power Cleans (135/95)
2 Muscle Ups
Metcon
13:00 Cap
10:00 Optimal
10:00 Optimal
Metcon (Time)
For Time:
500m Row
100 Double Unders
10 Power Cleans (135/95)
15 Muscle Ups
10 Power Cleans (135/95)
100 Double Unders
500m Row
500m Row
100 Double Unders
10 Power Cleans (135/95)
15 Muscle Ups
10 Power Cleans (135/95)
100 Double Unders
500m Row
Finisher
Metcon
3 sets:
10 Strict Weighted Pull-ups (As Heavy as Possible)
:30-45 second Double Kettlebell Weighted hollow hold
10 Strict Weighted Pull-ups (As Heavy as Possible)
:30-45 second Double Kettlebell Weighted hollow hold
Metcon
3 Sets:
20 Supermans
10 Deadbugs
:30 Side Plank (Each Side)
20 Supermans
10 Deadbugs
:30 Side Plank (Each Side)
Post Workout Mobility
1:30 pigeon pose (each side)
1:00 seated QL Stretch (one leg extended – one bent – hands to foot of extended leg and hold – each side)
1:00 seated QL Stretch (one leg extended – one bent – hands to foot of extended leg and hold – each side)
Conditioning
Metcon (Time)
3 Sets:
30/24 Calorie Ski
100’ Double Dumbbell Overhead Walking Lunge (50/35)
100’ Handstand Walk
-Rest 1:1 b/t sets-
30/24 Calorie Ski
100’ Double Dumbbell Overhead Walking Lunge (50/35)
100’ Handstand Walk
-Rest 1:1 b/t sets-