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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
1:00 Jog
10 Inchworm w/Push Up
5 Front Squat (45/35)
5 Strict Press (45/35)
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
-Then-
Build to Squat Clean and Jerk and Squat Snatch weight.
1:00 Jog
10 Inchworm w/Push Up
5 Front Squat (45/35)
5 Strict Press (45/35)
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
-Then-
Build to Squat Clean and Jerk and Squat Snatch weight.
Metcon
16:00 Cap
Metcon (Time)
4 Rounds
100m Run
10 Burpee over bar
5 Squat Clean and Jerks (135/95)
100m Run
10 Burpee over bar
5 Squat Snatch (135/95)
100m Run
10 Burpee over bar
5 Squat Clean and Jerks (135/95)
100m Run
10 Burpee over bar
5 Squat Snatch (135/95)
Strength
Front Squat (7×3 @80% of 1RM Front Squat)
Gymnastics
Metcon (AMRAP – Reps)
Death by Wall Walks
Every minute add 1 Wall Walk
The workout is complete when you can no longer fit the number into the prescribed minute
For example:
Minute 1:
1 Wall Walk
Minute 2:
2 Wall Walks
Minute 3:
3 Wall Walks
etc….
Once you get to failure, rest until the next minute and complete 100 Hollow Rocks.
Finisher
Metcon
3 Sets:
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans
Post Workout Mobility
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (Each Side)
1:00 Toe Touch Stretch
:30 Chest Stretch (Each Side)