Jailhouse Rock
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
10 Candlesticks
15 Kettlebell Side Bends
7 Kettlebell Goblet hold Cossack Squat (each side)
15 Kettlebell Side Bends
7 Kettlebell Goblet hold Cossack Squat (each side)
Strength
Push Press (3×5)
* within 10% of the 5RM established on day one
Back Squat (3×5)
* within 10% of the 5RM established on Monday
Pre-MetCon Warm-up
Warm-up
5/4 Calorie Bike 8/6 Cal row
15’ Kettlebell Front Rack Lunge (at workout weight) OR 3 Kettlebell Front Squats (at workout weight)
15’ Kettlebell Front Rack Lunge (at workout weight) OR 3 Kettlebell Front Squats (at workout weight)
Metcon
31:00 Time Cap (5:00 rest included)
13:00 Cap each Set
13:00 Cap each Set
Metcon (Time)
3 rounds
25/20 Calorie Bike or 35/28 Cal Row
100’ Dumbbell Front Rack Lunge (2×50/2×35)
-rest 5:00-
3 rounds
25/20 Calorie Bike or 35/28 Cal Row
15 Dumbbell Front Squats (2×50/2×35)
25/20 Calorie Bike or 35/28 Cal Row
100’ Dumbbell Front Rack Lunge (2×50/2×35)
-rest 5:00-
3 rounds
25/20 Calorie Bike or 35/28 Cal Row
15 Dumbbell Front Squats (2×50/2×35)
Finisher
Ab Burner
Metcon
3 rounds:
:30 sec side plank (each side)
20 russian twists (each side)
20 alternating leg v-ups
-Rest :30 B/T Sets-
:30 sec side plank (each side)
20 russian twists (each side)
20 alternating leg v-ups
-Rest :30 B/T Sets-
Post Workout Mobility
1:30 Pigeon Pose (each side)
10 Alt Scorpion
10 Alt Scorpion
Conditioning
Metcon (Time)
Run
1600m Moderate/Fast 2min rest,
400m Faster, 1 min rest,
200m Fastest, 3min rest,
1200m Fast, 2min rest,
400m Faster, 1min rest,
200m Fastest, 3min rest,
800m Fast, 2min rest,
400m Faster, 1min rest,
200m Fastest
1600m Moderate/Fast 2min rest,
400m Faster, 1 min rest,
200m Fastest, 3min rest,
1200m Fast, 2min rest,
400m Faster, 1min rest,
200m Fastest, 3min rest,
800m Fast, 2min rest,
400m Faster, 1min rest,
200m Fastest