Last Day of the Month
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
Snatch Barbell Prep
Snatch Barbell Prep
A) Burgener Warm up Snatch
3-5 reps at each position
A) Burgener Warm up Snatch
3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch
3-5 reps of each movement
Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Strength
Snatch Balance (4×1)
Snatch (3×1)
* Work up to 75-80% for the day, then perform 3 Perfect singles in that percentage range.
Metcon
Metcon (2 Rounds for reps)
2 Sets (1 Set every 7 Minutes)
20/16 Calorie Row
20 GHD Sit Up or 30 V-up
20/16 Calorie Row
20 Toes to Bar
20/16 Calorie Row
20 GHD Sit Up or 30 V-up
20/16 Calorie Row
20 Toes to Bar
Gymnastics
Metcon (Time)
Kipping Chest To Bar Pull-Up Ladder (NO Butterfly allowed)
10-9-8-7-6-5-4-3-2-1
10-9-8-7-6-5-4-3-2-1
Finisher
Metcon
3 Rounds:
10 Dumbbell Hammer Curls (Each Side)
10 Single Arm Sotts Press (Each Side)
20 Supermans
10 Dumbbell Hammer Curls (Each Side)
10 Single Arm Sotts Press (Each Side)
20 Supermans
Post Workout Mobility
1:30 Pigeon Pose (each side)
2:00 Pancake Pose
2:00 Pancake Pose
90%
95%
95+%