The Wizard
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
Pre-MetCon Warm-up
Warm-up
1 Set
15/12 Calorie Row
15/12 Calorie Bike
10 Hanging Scap Retractions
6 Kip to Swing, 2 Strict Pull Ups
3 Barbell Front squat
3 Barbell Press
5 Inchworms
5 Half Bottom Burpees
5 Spiderman lunge stretch (each side)
15/12 Calorie Row
15/12 Calorie Bike
10 Hanging Scap Retractions
6 Kip to Swing, 2 Strict Pull Ups
3 Barbell Front squat
3 Barbell Press
5 Inchworms
5 Half Bottom Burpees
5 Spiderman lunge stretch (each side)
1 Set (at workout pace):
3 Thrusters (95/65)
3 Bar facing burpees
3 Chest to bar pull-ups
Metcon
Metcon (Time)
21-15-9
Thrusters (95/65)
Bar facing burpees
Chest to bar pull-ups
Thrusters (95/65)
Bar facing burpees
Chest to bar pull-ups
Strength
Snatch (10×1)
Snatch:
Perform 10 singles Starting at 80% ending at 90% of 1RM Snatch
***Stay within the weight ranges and if you miss, take a second before jumping back into it. We want these to be smooth.
Perform 10 singles Starting at 80% ending at 90% of 1RM Snatch
***Stay within the weight ranges and if you miss, take a second before jumping back into it. We want these to be smooth.
Clean and Jerk (10×1)
Perform 10 Singles starting at 80% ending at 90%
Stay within the weight ranges and if you miss, take a second before jumping back into it. We want these to be smooth.
Front Squat (1×5)
Establish a 5 Rep max
Finisher
Metcon (AMRAP – Reps)
Tabata (:20 on/ :10 off)
x 8 rounds
– Alternating Leg V-Ups
x 8 rounds
– Alternating Leg V-Ups
Post Workout Mobility
3:00 Child’s Pose
Sub 7 Optimal