HalloweenTown
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 Tempo Shoulder Press [4,2,4,1]
8 Alt Cossack Squats
4 Kang Squats
4 Kang Squats
Strength
Push Press (3×4)
within 10% of the 4RM established on day one
Back Squat (3×4)
within 10% of the 4RM established on day one
Pre-MetCon Warm-up
Warm-up
1 Set (at workout pace):
3 Burpee Box Get Over (24/20)
200 M Run
6 Alt V-ups
3 Bar Muscle-Up
3 Burpee Box Get Over (24/20)
200 M Run
6 Alt V-ups
3 Bar Muscle-Up
Metcon
22:00 Cap
18:00 Optimal
18:00 Optimal
Metcon (Time)
50 Burpee Box Jump Overs (24/20)
800 M Run
80 Alt V-Ups or 50 GHD Sit-Ups
25 Bar Muscle-Ups
80 Alt V-Ups or 50 GHD Sit-Ups
800 M Run
50 Burpee Box Jump Overs (24/20)
800 M Run
80 Alt V-Ups or 50 GHD Sit-Ups
25 Bar Muscle-Ups
80 Alt V-Ups or 50 GHD Sit-Ups
800 M Run
50 Burpee Box Jump Overs (24/20)
Post Workout Mobility
1:30 Hamstring Stretch (Each Side)
1:30 Couch Stretch (Each Side)
1:30 Couch Stretch (Each Side)