Mayflower

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

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
2 Sets
1:00 Row (10 Damper)
10 Inchworm w/Push Up
15 Cuban Press (Light)
10 Lateral Hop Over Rower

1 Set (at workout pace):
5 Cal Row
3 Power Snatch (at workout weight)
4 Burpee Over Rower

Metcon
Metcon (8 Rounds for reps)
8 Sets (1 set every 3 minutes)
12/10 Cal Row (RX+ 15/12)
*Odd Sets: 15 Power Snatches (75/55)(RX+ 95/65)
*Even Sets: 12 Burpee Over Rower (RX+15 BoR)

Pick Reps/Weight that you can complete in 2:00 each set.

Strength
Clean Barbell Prep
Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"

Front Squat Skill Transfer Exercises
3-5 reps of each movement

No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)

3x High Hang Clean + 3x Hang Clean + 3x Clean

Clean (3×2)
Starting sets at 75% ending at 90% of 1 RM
Clean Pull (3×3 (93-98% of 1RM Clean))
starting at 93% ending at 98%

Gymnastics
Metcon (AMRAP – Reps)
AMRAP 6 minutes:
20 Toes to Bar
20 Walking Overhead Lunges 50/35
[switch arms after 10 lunges]

—rest 2 minutes —

Complete 50 bent over rows with empty barbell

Finisher
Metcon
3 Sets:
10 Dumbbell Windmills (Each Side)
30 Calf Raises
20 Alternating Dumbbell Curtsy Lunges (Total)

Post Workout Mobility
2:00 Frog Stretch
2:00 Pancake Stretch

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