And the Sky is Grey
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:
10 Ring rows (feet up on box)
12 Med Ball GHD sit ups
10 Glute Ham Curls
10 Ring rows (feet up on box)
12 Med Ball GHD sit ups
10 Glute Ham Curls
Snatch Push Press (8-6-4-2)
From the back rack with a snatch grip, perform the prescribed number of Push Press
Build to a heavy x 2
Back Box Squat (8-6-4-3)
Set up a box at a height such that you are able to Back Squat to the box with the hip crease just below parallel; your weight should transfer to the box for a brief moment before standing the weight up to complete a rep
Build to a Heavy x 3
Metcon
Barbell Front rack Step Up
3×10
*5 Each side.
**This is for quality, not for load! Light foot touch on the way down.
3×10
*5 Each side.
**This is for quality, not for load! Light foot touch on the way down.
Pre-MetCon Warm-up
Warm-up
10 PVC Pass Through
5 PVC Overhead Squat
5 PVC Squat Snatch
-Then-
Build to Overhead Squat weight.
5 PVC Overhead Squat
5 PVC Squat Snatch
-Then-
Build to Overhead Squat weight.
2 Burpee Box Jump Over (24/20)
2 Overhead Squat (135/95)
Metcon
Metcon (4 Rounds for reps)
4 sets (1 set every 3:00)
10 Burpee Box Jump Overs (24"/20")
10 Overhead Squats (135/95)
10 Burpee Box Jump Overs (24"/20")
10 Overhead Squats (135/95)
Finisher
Warm-up
3 Sets:
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)
Post Workout Mobility
2:00 Pigeon Stretch (Each Side)