A Christmas Story
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
3 Snatch Pulls
3 Panda Pulls
3 Muscle Snatch
3 Panda Pulls
3 Muscle Snatch
3 Clean Pulls
3 Tall Power Cleans
3 Front Squats
Strength
Power Snatch (2 x 3 @ 80% and 3 x 3 @ 85%)
Clean Pull + Power Clean + Clean (2 x 1+1 @ 75-80% and 3 x 1+1 @ 80-85%)
from the floor, perform the prescribed number of Clean Pull (up to and off of the hip with straight arms), followed by the prescribed number of Power Clean, followed by the prescribed number of full squat Clean
2 sets of 1 Clean Pull + 1 Power Clean + 1 Clean @ 75-80% of 1RM Clean
3 sets of 1 Clean Pull + 1 Power Clean + 1 Clean @ 80-85% of 1RM Clean
3 sets of 1 Clean Pull + 1 Power Clean + 1 Clean @ 80-85% of 1RM Clean
Pre-MetCon Warm-up
Warm-up
10/8 Calorie Erg/200 M Run
10 Air Squats
20 Stepback lunges
10 Air Squats
20 Stepback lunges
Metcon
Metcon (4 Rounds for reps)
4 Rounds
AMRAP 3 Minutes
300 M Run or 30/24 Cal Row
30 Air Squats
Max Step Back Lunges
-Rest 1 Minute b/t sets-
AMRAP 3 Minutes
300 M Run or 30/24 Cal Row
30 Air Squats
Max Step Back Lunges
-Rest 1 Minute b/t sets-
Max Step Back Lunges Reps in score
Finisher
Metcon (AMRAP – Reps)
Fight Gone Bad Style:
2 Sets:
:30 Leg Lift with Hip Lift
:30 Crab position alt Toe Touch
:30 Boat Pose (Hold Body in V position)
:30 Plank Hops
1:00 Rest
2 Sets:
:30 Leg Lift with Hip Lift
:30 Crab position alt Toe Touch
:30 Boat Pose (Hold Body in V position)
:30 Plank Hops
1:00 Rest
Post Workout Mobility
1:00 Toe Touch Stretch
1:30 Pancake Stretch
1:30 Pancake Stretch
3 sets of 3 Power Snatch @85% of 1RM Snatch