Give Thanks
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
Clean Barbell Prep
Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position
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 2×3)
Deadlift (3×3 @65% of 1 RM)
Pre-MetCon Warm-up
Warm-up
10 Single Leg Jump Rope (R)
10 Single Leg Jump Rope (L)
5 Scap Push Ups
2 Slow Push UPs
1 Set: (at workout pace)
25 Double Unders
5 Push Ups
10 Single Leg Jump Rope (L)
5 Scap Push Ups
2 Slow Push UPs
1 Set: (at workout pace)
25 Double Unders
5 Push Ups
Metcon
2:00 Timecap Each Set
1:30 Optimal
1:30 Optimal
Metcon (5 Rounds for reps)
Every 3:00 for 5 Sets
75 Double Unders
25 Push Ups
75 Double Unders
25 Push Ups
Scaling Option
50 Double Unders/100 Single Unders
15 Push Ups
50 Double Unders/100 Single Unders
15 Push Ups
Finisher
Metcon
3 Rounds:
10 Cat Cow Exercises
10 Birddogs
:30 SIngle Leg Glute Bridge Hold (Each Side)
10 Cat Cow Exercises
10 Birddogs
:30 SIngle Leg Glute Bridge Hold (Each Side)
Post Workout Mobility
1:00 Classic Calf Stretch/Side
20 Alt Scorpion
20 Alt Scorpion
3×2 @65%
All touch and Go