Helen
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 Sets
200m Jog
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Single Arm Press R/L (Light-Moderate)
10 Russian Kettlebell Swings (moderate)
10 Hanging Scap Retraction
10 Kip to Swing
5 Strict Pull Up
200m Jog
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Single Arm Press R/L (Light-Moderate)
10 Russian Kettlebell Swings (moderate)
10 Hanging Scap Retraction
10 Kip to Swing
5 Strict Pull Up
Workout Prep
1 Set (at workout pace):
Run 50m
3 Kettlebell Swings (53/35)
2 pull ups
Metcon
25:00 Cap
Metcon (Time)
Run 1,200 meters
63 kettlebell swing (53/35)
36 pull-ups
Run 800 meters
42 kettlebell swings (53/35)
24 pull-ups
Run 400 meters
21 kettlebell swings (53/35)
12 pull-ups
63 kettlebell swing (53/35)
36 pull-ups
Run 800 meters
42 kettlebell swings (53/35)
24 pull-ups
Run 400 meters
21 kettlebell swings (53/35)
12 pull-ups
Strength
Clean Pull + Clean + Jerk Dip + Jerk (4×4)
Clean Pull: Dip Drive Shrug (keeping barbell close arms straight),
Clean: Dip Drive Shrug pushing under the barbell in full squat,
Jerk Dip: After clean, reset, Dip Drive UP, Arms DO NOT lock out nor move (the barbell will move)
Jerk: Reset from Jerk Dip, Dip Drive UP Diving under barbell as Arm Lockout overhead
Clean: Dip Drive Shrug pushing under the barbell in full squat,
Jerk Dip: After clean, reset, Dip Drive UP, Arms DO NOT lock out nor move (the barbell will move)
Jerk: Reset from Jerk Dip, Dip Drive UP Diving under barbell as Arm Lockout overhead
2 x 1 Clean Pull + 1 Clean + 1 Jerk Dip + 1 Jerk @70% of 1RM
2x 1 Clean Pull + 1 Clean + 1 Jerk Dip + 1 Jerk @75% of 1RM
Bench Press (8-6-4-8-6-4)
8 Bench Press
6 Bench Press
4 Bench Press
8 Bench Press
6 Bench Press
4 Bench Press
6 Bench Press
4 Bench Press
8 Bench Press
6 Bench Press
4 Bench Press
– Move up in weight as reps descend, then start the second wave slightly higher than the first.
Finisher
Metcon
3 Sets
6 Lateral Box Step Up (Each Side)
12 Hammer Curls (Each Side)
6 Lateral Box Step Up (Each Side)
12 Hammer Curls (Each Side)
Post Workout Mobility
2:00 Couch Stretch
20 Alt Scorpions
20 Alt Scorpions