Twist and Shout
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
100ft Farmer Carry As Heavy As Possible
5 Double Kettlebell Squat + Press in a squat (1+1)
10 Double Dumbbell step-ups
100ft Farmer Carry As Heavy As Possible
5 Double Kettlebell Squat + Press in a squat (1+1)
10 Double Dumbbell step-ups
Strength
Push Press (1×5)
Back Squat (1×5)
5 sets building to heavy x5
then 1 set at drop set 6-8reps 10-15%
another set at drop set 6-8 reps 15-20%
then 1 set at drop set 6-8reps 10-15%
another set at drop set 6-8 reps 15-20%
Push Press (1×5)
5 building sets of 5
1 drop set 6-8 reps 10-15%
11 drop set 6-8 reps 15-20%
1 drop set 6-8 reps 10-15%
11 drop set 6-8 reps 15-20%
Pre-MetCon Warm-up
Warm-up
2 Rounds
10 Cal Row
4 Burpees
4 Box Jump Overs
3 Snatch High Pulls
3 Muscle Snatch
3 Overhead Squat
10 Cal Row
4 Burpees
4 Box Jump Overs
3 Snatch High Pulls
3 Muscle Snatch
3 Overhead Squat
then Build in weight
of Squat Snatch, Hang Squat Snatch and Overhead Squat
Metcon
Metcon (Time)
For time:
20 Burpee Box Jump Overs (24"/20")
25/20 Calorie Row
30 Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24"/20")
20 Burpee Box Jump Overs (24"/20")
25/20 Calorie Row
30 Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24"/20")
At 10:00 mark
5 Minutes to establish the following complex:
Squat Snatch + Hang Squat Snatch + Overhead Squat
Squat Snatch + Hang Snatch + Overhead Squat (1x (1+1+1))
from the ground perform the number of prescribed number of Squat Snatch then Hang Snatch and overhead Squat
5:00 to find Max
Bench Press (1×5)
Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 5 RM
Finisher
Metcon
3 Sets:
5 Turkish Get Ups (Each Side)
10 Cat Cow Exercises
:30 Wall Sit
5 Turkish Get Ups (Each Side)
10 Cat Cow Exercises
:30 Wall Sit
Accessory
Metcon
3 Sets
12 Strict Weighted Pull-Ups (6 regular grip/ 6 wide grip)
:30-45 second face up GHD hold
12 Strict Weighted Pull-Ups (6 regular grip/ 6 wide grip)
:30-45 second face up GHD hold
Post Workout Mobility
2:00 Couch Stretch
then 1 set at 6-8 reps at drop set 10-15%
1 set at 6-8 reps at drop set 15-20%
– Establish a 5 RM for the day. Then, perform a drop set at 10-15% and 15-20% of that 5 RM.