Don’t Stop Believing
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
2 sets:
15 Ring rows (feet up on box)
20 Alternating V Ups
10 Glute Ham Raises
15 Ring rows (feet up on box)
20 Alternating V Ups
10 Glute Ham Raises
Strength
Front Box Squat (6-5-4-3-2)
Set up a box at a height such that you are able to Front 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
Barbell Front Rack Step ups (2×10 * 5 per leg)
Barbell in Front Rack Position step up to a box or target that manageable
Pre-MetCon Warm-up
Warm-up
4 Wall Balls (at workout weight)
3 Calorie Bike
2 Dumbbell Snatches (at workout weight)
3 Calorie Bike
2 Dumbbell Snatches (at workout weight)
Metcon
Metcon (2 Rounds for reps)
2 sets (Rounds)
25 Wall Balls (20/14)
25/19 Calorie Bike or 37/26
15 Dumbbell Snatches (50/35)
-Rest 3 Minutes –
25 Wall Balls (20/14)
25/19 Calorie Bike or 37/26
15 Dumbbell Snatches (50/35)
-Rest 3 Minutes –
Accessory
Metcon
1-2 Sets
15 Ring Row (Feet on Box)
14-20 Single Leg Toes To bar
20 Belly Down Banded Ham String Curls
15 Ring Row (Feet on Box)
14-20 Single Leg Toes To bar
20 Belly Down Banded Ham String Curls
5 Front Box Squat
4 Front Box Squat
3 Front Box Squat
2 Front Box Squat