12/10/2021
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
1 Set
15/12 Erg of Choice
50 Single Unders
10 Medball Goblet Squats
10 Box Step Ups
15/12 Erg of Choice
50 Single Unders
10 Medball Goblet Squats
10 Box Step Ups
1 Set: (at workout pace)
15 Double Unders
5 Wall Balls (at workout weight and height)
3 Double Dumbbell Step Ups (at workout weight and height)
Metcon
Metcon (AMRAP – Reps)
3 sets
AMRAP 3 Minutes
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Up and over (50#/35#)(24"/20")
– rest 1:00 between sets –
AMRAP 3 Minutes
75 Double Unders
25 Wall Balls (20/14)
Max Double Dumbbell Step Up and over (50#/35#)(24"/20")
– rest 1:00 between sets –
Strength
20:00 Cap for Both Lifts
Front Rack Lunge (10,8,6,4,2 Increase wt each set*)
– Increase weight each set so reps are hard but doable
**Superset 20x alternating jumping lunges (10 each leg)
* Rest 2 minutes between sets
**Superset 20x alternating jumping lunges (10 each leg)
* Rest 2 minutes between sets
Push Press (5×5)
Build to a heavy x5
Gymnastics
Metcon (Time)
MG Rope Climb/Pull Over Workout
5-4-3-2-1
Rope Climbs
Pull Over On Rig
50-40-30-20-10 [in feet]
Walking Overhead Dumbbell Lunge [Rx +75/50] [RX 50/35]
*Switch arms 1/2 way through lunge
Scaling for Pull Overs:
Option 1: Windmill [This is a progression for the Pull Over].
Option 2: Pull-Up into Leg Lift [This is a beginner progression and the easiest scaling option.]
Finisher
Metcon
3 Sets:
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)
Post Workout Mobility
2:00 Couch Stretch (Each Side)
10 Downward Dog to Upward Dog Transitions
10 Downward Dog to Upward Dog Transitions
How it should Feel: LACTIC ACID PARTY. Such a lower body dominant workout. This is why we can’t stress enough to NOT come out hot and blow up.