Push It
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
1 Set:
300m Jog
10 empty bar power snatches
10 empty bar power clean and jerks
15 Ring Rows (OR Body Rows)
300m Jog
10 empty bar power snatches
10 empty bar power clean and jerks
15 Ring Rows (OR Body Rows)
1 set (at workout pace)
Run 100m
1 Rope Climb
1 Power Clean and Jerk (at workout weight)
1 Power Snatch (at workout weight)
Metcon
Metcon (6 Rounds for reps)
0:00-3:00
Run 400m
Max Rope Climbs
-Rest 1:00-
4:00-7:00
Run 400m
Max Power Clean and Jerks (155/105)
-Rest 1:00-
8:00-11:00
Run 400m
Max Power Snatches (155/105)
-Rest 1:00-
12:00-15:00
Run 400m
Max Rope Climbs
-Rest 1:00-
16:00-19:00
Run 400m
Max Power Clean and Jerks (155/105)
-Rest 1:00-
20:00-23:00
Run 400m
Max Power Snatches (155/105)
Run 400m
Max Rope Climbs
-Rest 1:00-
4:00-7:00
Run 400m
Max Power Clean and Jerks (155/105)
-Rest 1:00-
8:00-11:00
Run 400m
Max Power Snatches (155/105)
-Rest 1:00-
12:00-15:00
Run 400m
Max Rope Climbs
-Rest 1:00-
16:00-19:00
Run 400m
Max Power Clean and Jerks (155/105)
-Rest 1:00-
20:00-23:00
Run 400m
Max Power Snatches (155/105)
Strength
Back Squat (5 x 5 @ 65% of 1RM)
Deadlift (4×10)
Finisher
Metcon
3 Rounds:
10 Cat Cow Exercises
10 Birddogs
:30 SIngle Leg Glute Bridge Hold (Each Side)
10 Cat Cow Exercises
10 Birddogs
:30 SIngle Leg Glute Bridge Hold (Each Side)
Post Workout Mobility
1:00 Couch Stretch (Each Side)
2:00 Child’s Pose
2:00 Child’s Pose
– In between sets perform 5 tall box jumps