Nibbler
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
200 M of Choice
15 Banded Good Morning
10 Russian KB Swing (Moderate-Heavy)
10 Ring Kip to Swing
5 Strict Ring Dip (Singles)
15 Banded Good Morning
10 Russian KB Swing (Moderate-Heavy)
10 Ring Kip to Swing
5 Strict Ring Dip (Singles)
Metcon
Metcon (AMRAP – Rounds)
AMRAP 2 Minutes
12/10 Calorie Row
6 Power Cleans (135/95)
20 Muscle Ups
– Rest 1:00 after each 2:00. Continue until 20 total muscle ups have been accumulated –
12/10 Calorie Row
6 Power Cleans (135/95)
20 Muscle Ups
– Rest 1:00 after each 2:00. Continue until 20 total muscle ups have been accumulated –
Score is how many rounds(sets) it take to accumulate 20 Muscle ups in a 2 min span
Strength
Power Clean (3-3-2-2-2)
2 sets of 3 @ 50%
3 sets of 2 @55%
3 sets of 2 @55%
Clean Pull (4×3)
2 sets of 3 Clean Pulls @ 75% of the 1RM Clean.
2 sets of 3 Clean Pulls @ 80% of the 1RM Clean.
2 sets of 3 Clean Pulls @ 80% of the 1RM Clean.
Finisher
Metcon
2 Sets:
AMRAP 2:00
40 Mtn. Climber twists
20 Sit Ups
-Rest 2:00 B/T sets-
AMRAP 2:00
40 Mtn. Climber twists
20 Sit Ups
-Rest 2:00 B/T sets-
Post Workout Mobility
1:00 Calf/Achilles Stretching/Rolling Out
1:00 Pigeon Stretch (Each Side)
1:00 Pigeon Stretch (Each Side)