Cornucopia
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:
8 Single Arm Kettlebell Front Rack Squats 3 seconds down, 3 second hold in the bottom.
:20 Single Arm ring plank (Each Arm)
8 Glute Bridge Dual Kettlebell Alternating Floor Press (Each Arm)
8 Single Arm Kettlebell Front Rack Squats 3 seconds down, 3 second hold in the bottom.
:20 Single Arm ring plank (Each Arm)
8 Glute Bridge Dual Kettlebell Alternating Floor Press (Each Arm)
Strength
Back Squat (Heavy x2 then drop sets)
perform a drop set at 10% and 15% of that 2 RM
Push Press (Heavy x2 then Drop Sets)
perform a drop set at 10% and 15% of that 2 RM
Pre-MetCon Warm-up
Warm-up
1 Set (at workout pace):
1 Power Clean (at workout weight)
15 Double Under
25ft Handstand Walk
1 Power Clean (at workout weight)
15 Double Under
25ft Handstand Walk
Metcon
Metcon (Time)
2 Sets
5 Power Cleans (155/105)
50 Double Unders
50’ Handstand Walk
50 Double Unders
5 Power Cleans (155/105)
-Rest 1:1 b/t sets-
5 Power Cleans (155/105)
50 Double Unders
50’ Handstand Walk
50 Double Unders
5 Power Cleans (155/105)
-Rest 1:1 b/t sets-
Scale Options
2 Sets
5 Power Cleans (135/95)
35 Double Unders/100 Single Under
25’ Handstand Walk/3 Wall Walks
35 Double Unders/100 Single Unders
5 Power Cleans (135/95)
2 Sets
5 Power Cleans (135/95)
35 Double Unders/100 Single Under
25’ Handstand Walk/3 Wall Walks
35 Double Unders/100 Single Unders
5 Power Cleans (135/95)
Finisher
Metcon
AMRAP 4:00
40 Mtn. Climber twists
20 Sit Ups
40 Mtn. Climber twists
20 Sit Ups
Post Workout Mobility
1:00 Banded Overhead Distraction/Side
1:00 Child’s Pose
1:00 Child’s Pose