Rough Riders
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
2:00 Cardio of choice
3 Rounds
2 Wall Walks
4 Shouldertaps
10 Tuck ups
5 Kettlebell Deadlifts
5 Kettlebell Russian Swings
3 Rounds
2 Wall Walks
4 Shouldertaps
10 Tuck ups
5 Kettlebell Deadlifts
5 Kettlebell Russian Swings
Metcon
Metcon (Time)
Partner WOD
1,000/800 M Row
into
2 Rounds
100′ Handstandwalks
40 Kettlebell Sumo Deadlift Hi Pulls
3 Rounds
30 Kettlebell Swings
40 Abmat Situps
4 Rounds
8 Wall Walks
40 Alt KB Hang Snatch
1,000/800 M Row
into
2 Rounds
100′ Handstandwalks
40 Kettlebell Sumo Deadlift Hi Pulls
3 Rounds
30 Kettlebell Swings
40 Abmat Situps
4 Rounds
8 Wall Walks
40 Alt KB Hang Snatch
Strength
Clean and Jerk (2-2-1-1-1-1)
Finisher
Metcon (Time)
3 sets
20 Hollow Rocks
10 Dumbbell Hammer Curls (each side)
10 Lateral Box Step Up (each side)
20 Hollow Rocks
10 Dumbbell Hammer Curls (each side)
10 Lateral Box Step Up (each side)
2 reps @ 70%
2 reps @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 80%
1 rep @ 85%
– If you are feeling good during these waves, feel free to take it up to a max for the day.