Puritans
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 Rounds
1:00 Cardio of Choice
5 Barbell Good Mornings
10 Inchworms
5 Handstand Hold Shoulder Shrugs
—- then—-
Build Deadlift weight of (275185)
1:00 Cardio of Choice
5 Barbell Good Mornings
10 Inchworms
5 Handstand Hold Shoulder Shrugs
—- then—-
Build Deadlift weight of (275185)
Metcon
Diane-ish (Time)
15-12-9-9-6-3
Deadlifts (275/185)
Handstand Push Up
Deadlifts (275/185)
Handstand Push Up
Strength
Snatch (3×1)
Clean and Jerk (3×1)
Work up to a heavy single. Then work back down to 90% of that heavy single and hit for 3 singles
Try and reach a heavy single in 6-8 working sets (not including light warm up sets).
Try and reach a heavy single in 6-8 working sets (not including light warm up sets).
Gymnastics
Metcon (AMRAP – Rounds and Reps)
8 minutes AMRAP:
5 deficit STRICT Handstand Push Up 2in/4in
10 deficit kipping Handstand Push Up 4in/2in
50 double unders
5 deficit STRICT Handstand Push Up 2in/4in
10 deficit kipping Handstand Push Up 4in/2in
50 double unders
*Scaled
8min AMRAP
10 deficit hspu from box
10 sec handstand hold against wall
50 double unders (OR 100 Single Unders)
* rest 60 seconds between sets *
Work up to 3 lifts at 8-9/10 on the Rate of Perceived Exertion (RPE) Scale
Try and reach a heavy single in 6-8 working sets (not including light warm up sets).
Record your top weight for load as your score