Climbing
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
3 Sets
10 Single Leg RDLs (each side) (light/moderate)
5 Single Arm Dumbbell Power Cleans (each side) (light/moderate)
3 sit pull to stand on rope
20/16 Calorie Row
10 Single Leg RDLs (each side) (light/moderate)
5 Single Arm Dumbbell Power Cleans (each side) (light/moderate)
3 sit pull to stand on rope
20/16 Calorie Row
1 Set (at workout pace):
2 Power Clean
2 Rope Climbs
Metcon
Metcon (Time)
15-12-9-6
Power Cleans (135/95)
3-2-2-1
Rope Climbs
Power Cleans (135/95)
3-2-2-1
Rope Climbs
Strength
Snatch Balance (2×3 and 2×2)
Power Snatch + Snatch (4 x (1+1))
Perform a single power snatch, return to the ground, and complete a squat snatch
1 Power Snatch + 1 Snatch x 4 sets @55-60% of 1RM Snatch
Finisher
Metcon
1 Round:
1:00 plank
30 alt leg v-up
1:00 Side Plank (Right)
30 alt leg v-up
1:00 Side Plank (Left)
30 alt leg v-up
1:00 plank
30 alt leg v-up
1:00 Side Plank (Right)
30 alt leg v-up
1:00 Side Plank (Left)
30 alt leg v-up
2 Snatch Balances x 2 sets @60% of 1RM