Omicron Persei 8
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 sets:
6 Goblet Hold Lateral Lunge (each leg)
20 Banded Face Pull
10 [Bird Dog](Bird Dog) (hold two second at the top)
6 Goblet Hold Lateral Lunge (each leg)
20 Banded Face Pull
10 [Bird Dog](Bird Dog) (hold two second at the top)
Tempo Front Squat (4×5 TEMPO (3:3:3:0) LIGHT)
from the rack, perform the prescribed number of Tempo Front Squat at the prescribed tempo (down, bottom, stand, top)
Pre-MetCon Warm-up
Warm-up
3 Rounds
3 Overhead Squats (at first workout weight)
6 GHD Sit Ups
3 Front Squats (at second workout weight)
3 Strict Handstand Push Ups
3 Overhead Squats (at first workout weight)
6 GHD Sit Ups
3 Front Squats (at second workout weight)
3 Strict Handstand Push Ups
Metcon
Metcon (2 Rounds for reps)
4 Rounds
8 Overhead Squats (115/80)
22 V-ups or 16 GHD Sit Ups
-At 10:00-
4 Rounds
8 Front Squats (115/80)
8 Strict Handstand Push Ups
8 Overhead Squats (115/80)
22 V-ups or 16 GHD Sit Ups
-At 10:00-
4 Rounds
8 Front Squats (115/80)
8 Strict Handstand Push Ups
7:00 Time Cap/Set
4:00 Optimal/set
4:00 Optimal/set
Finisher
Metcon
3 sets
10 Windmills (each side)
10 Single Arm Upright Row (each side)
10 Dumbbell RDLs (each side)
10 Windmills (each side)
10 Single Arm Upright Row (each side)
10 Dumbbell RDLs (each side)
Post Workout Mobility
20 Alt Scorpions
***Trend towards going too light and actually holding the tempo over going too heavy