Ready to Fly
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
1:00 Row (Easy to Moderate)
7 Cossack Squats (each side) (bodyweight)
7 Single Arm Dumbbell Presses (each side) (light)
1:00 Row (Easy to Moderate)
7 Cossack Squats (each side) (bodyweight)
7 Single Arm Dumbbell Presses (each side) (light)
1 Set (at workout pace):
5 Wall Balls (at workout weight)
3/2 Calorie Row
Metcon
Metcon (3 Rounds for reps)
3 Sets (1 Set every 5 minutes)
50 Wall Balls (20/14)
25/20 Calorie Row
50 Wall Balls (20/14)
25/20 Calorie Row
Strength
Warm-up
Tall Power Cleans : 2",4",6", full squat
Each repetition, you will receive the barbell a little lower for 4 total reps per set.
This is a skill work. Don’t worry about heaving loading.
Metcon (Weight)
2 sets of 1 Above knee + 1 Below Knee + 1, 1" off floor + 1 Jerk @ 73% of 1rm Clean
2 sets of 1 Above knee + 1 Below Knee + 1, 1" off floor + 1 Jerk @ 78% of 1rm Clean
Finisher
Metcon
2 Sets:
:30 Sit Ups
:30 Russian Twists
:30 Boat Hold
-Rest 1:00 B/T Sets-
:30 Sit Ups
:30 Russian Twists
:30 Boat Hold
-Rest 1:00 B/T Sets-
Post Workout Mobility
1:30 Pancake Stretch