Elf
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
10-15min Clock (moderate pace):
2:00 Cardio of Choice
10 Single Dumbbell Upright Rows (Each Arm)
10 Lateral Step Ups (Each Leg)
20 Alternating Leg V-Ups
2:00 Cardio of Choice
10 Single Dumbbell Upright Rows (Each Arm)
10 Lateral Step Ups (Each Leg)
20 Alternating Leg V-Ups
Metcon
15:00 Time Cap
Metcon (Time)
5 Rounds
12 Single Arm Hang Dumbbell Clean and Jerks (50/35)
28 Alt V-ups or 14 GHD Sit Ups
16 Alt. Dumbbell Step ups (50/35) (24"/20")
12 Single Arm Hang Dumbbell Clean and Jerks (50/35)
28 Alt V-ups or 14 GHD Sit Ups
16 Alt. Dumbbell Step ups (50/35) (24"/20")
Strength
Clean Pull + Clean (2 x (1+1) 80-85% and 3 x (1 +1) @ 85-90%)
Performed the prescribed number of Clean Pull from the ground, followed by the prescribed number of full Squat Cleans (unless otherwise specified)
2 set of 1 Clean Pull + 1 Clean @80-85% of 1RM
3 sets of 1 Clean Pull + 1 Clean @85-90% of 1RM
3 sets of 1 Clean Pull + 1 Clean @85-90% of 1RM
Deadlift (3 x 6)
warm up w/ 4-6 reps
build to a heavy x6
build to a heavy x6
Finisher
Metcon
3 Sets:
10-15 Bent Over Single Arm Rows (Each Side)
15 Single Leg Calf Raises (Each Side)
:45 Side Plank Hold (Each Side)
10-15 Bent Over Single Arm Rows (Each Side)
15 Single Leg Calf Raises (Each Side)
:45 Side Plank Hold (Each Side)
Post Workout Mobility
1:00 Couch stretch (each side)
2:00 Child’s Pose
2:00 Child’s Pose