Little Drummer Boy
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
4-6 minutes moving through
1:00 cardio (your choice) (moderate)
10 Air squats, 5 Pike push ups
10 Hanging scap retractions, 6 kip to swing, 2 strict pull ups
5 Single arm dumbbell thrusters (each side) (light)
1:00 cardio (your choice) (moderate)
10 Air squats, 5 Pike push ups
10 Hanging scap retractions, 6 kip to swing, 2 strict pull ups
5 Single arm dumbbell thrusters (each side) (light)
1 Set
2 Dumbbell Thrusters (at workout weight 1)
3 Chest to Bar Pull Ups
2 Dumbbell Thrusters (at workout weight 2)
1 Bar Muscle Up
Metcon
Metcon (2 Rounds for reps)
For Time
15-10-5
Dumbbell Thrusters (2×50/35)
30-20-10
Chest to Bar Pull Ups
5 MINUTE CAP
-rest Until Minute 6-
30-20-10
Dumbbell Thrusters (2×35/20)
15-10-5
Bar Muscle Ups
8 MINUTE CAP
15-10-5
Dumbbell Thrusters (2×50/35)
30-20-10
Chest to Bar Pull Ups
5 MINUTE CAP
-rest Until Minute 6-
30-20-10
Dumbbell Thrusters (2×35/20)
15-10-5
Bar Muscle Ups
8 MINUTE CAP
Gymnastics
Metcon (Time)
5-10-15-10-5
Strict Ring Dips
Strict Box Handstand Pushups
Strict Ring Dips
Strict Box Handstand Pushups
–rest 5 minutes —
35 Kipping Rings Dips
35 Kipping Hanstand Pushups
*Scaling Option for Workout:
5-10-15-10-5
Ring Pushups
Strict Box Handstand Pushups
–rest 5 minutes —
35 Strict Heel Box Ring Dips
20 Kipping Hanstand Pushups
Strength
Warm-up
3 sets
30 Hollow Hold + 10 Hollow Rocks
30sec/30sec Side Plank
12 Superman
30 Hollow Hold + 10 Hollow Rocks
30sec/30sec Side Plank
12 Superman
Back Rack Lunge (5×20 *)
Bench Press (5×5)
Build to a Challenging x5
Chinese Barbell Row (3×10*)
Place Bench onto 2 Boxes (box on each end). Lie sternal (tummy down) on box with barbell under the bench and perform prescribed number of rows
*Superset 12 Kipping Pull Ups
– Superset 5x max height/distance broad jumps
* Rest 2 minutes between sets *