Turkey
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:
5 Single Arm Kettlebell Windmill (each arm)
10-15 Ring Push Ups
20 Frog Stance Glute Bridge
5 Single Arm Kettlebell Windmill (each arm)
10-15 Ring Push Ups
20 Frog Stance Glute Bridge
Strength
Split Jerk (3-2-1-2-2-1)
Tempo Back Squat ([3:2:3:1] 5×3 )
first number is time for descent, second number is pause in the bottom, third number is time for ascent, fourth number is time for pause at the top
6/10 RPE
Pre-MetCon Warm-up
Warm-up
8 Air Squats
2 Dumbbell Snatches
4 pistols
2 Dumbbell Snatches
2 Dumbbell Snatches
4 pistols
2 Dumbbell Snatches
Metcon
18:00 Total Cap
6:00 Time Cap each Set
5:00-4:00 Optimal each Set
6:00 Time Cap each Set
5:00-4:00 Optimal each Set
Metcon (Time)
For Time
50 Air Squats
25 Dumbbell Snatches (50/35)
50 Air Squats
-rest 1:1-
25 Pistols
50 Dumbbell Snatches (35/25)
25 Pistols
50 Air Squats
25 Dumbbell Snatches (50/35)
50 Air Squats
-rest 1:1-
25 Pistols
50 Dumbbell Snatches (35/25)
25 Pistols
Finisher
Metcon
3 Rounds:
1:00 Plank Hold
15 Glute Bridges
30 Russian Twists
-Rest 1:00 B/T Sets-
1:00 Plank Hold
15 Glute Bridges
30 Russian Twists
-Rest 1:00 B/T Sets-
Post Workout Mobility
2:00 Couch Stretch (Each Side)
10 Downward Dog to Upward Dog Transitions
10 Downward Dog to Upward Dog Transitions
3 x @50%
2 x @55%
1 x @60%
2 x @55%
2 x @60%
1 x @65%