Happy 246th Birthday, Marine!
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
Hinshaw Run Warmup
25′
High knee karaoke (over, over, walk, walk)
Over hurdle (Knee up rotate hips up and over heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toe Touches (Opposite hand Opp Leg)
High knee + arm swing
Butt kick + arm swing
Straight Leg Slight Kick(shallow heel)
High knee karaoke (over, over, walk, walk)
Over hurdle (Knee up rotate hips up and over heel, toe)
Knee to chest
Figure 4 (1 sec)
Lunge with reach overhead
Lunge torso twist (Pull hand)
Toe Touches (Opposite hand Opp Leg)
High knee + arm swing
Butt kick + arm swing
Straight Leg Slight Kick(shallow heel)
Side step out and back
Side step jumping jack out and back
Toes out walk
Toes in walk
Heels walk
Toes walk
Outside Foot walk
Inside Foot walk
Seated Arms Only Run Motion (:40 to build speed through arms)
Standing Heels down Arms Only Run Motion (:40 to build speed through arms)
Warm-up
400 M Run
10 Alt Cossack Squats
10 Kang Squats
—–
Build Barbell to Workout weight
10 Alt Cossack Squats
10 Kang Squats
—–
Build Barbell to Workout weight
Metcon
Manion (Time)
7 Rounds for time:
Run 400m
29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
Run 400m
29 Back Squats, 135#
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
135/95
Strength
Clean and Jerk (2×3)
Anywhere from 75-90% of 1rm
all touch and go
all touch and go
Clean Grip Deadlift (3×3)
hook grip (no mix grip)
3 Clean Deadlift x 3 Sets @105-110% 1RM Clean
Strength
Front Box Squat (4×2)
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
Push Press (4×2)
4 sets to build heavy x 2
Finisher
Metcon
3 Sets:
:30 Deadbugs
:30 Tuck Ups
:30 Glute Bridges
:30 Sit Ups
1:00 Rest
:30 Deadbugs
:30 Tuck Ups
:30 Glute Bridges
:30 Sit Ups
1:00 Rest
Post Workout Mobility
1:00 Crescent Lunge Pose (R)
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side
1:00 Warrior II Pose (R)
1:00 Triangle Pose (R)
Repeat on Left Side