XOXO – Love Struck
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 Row (10 Damper)
15 Banded Good Morning
10 Inchworm
10 Hanging Scap Retraction
-Then-
1:00 Row (10 Damper)
15 Banded Good Morning
10 Inchworm
10 Hanging Scap Retraction
-Then-
Build to Deadlift weight.
1 Set (at workout pace):
3 Deadlift (at workout weight)
2 Burpee Pull Up
Metcon
Metcon (Time)
21-15-9
Deadlift (275/185)
Burpee Pull Up
Deadlift (275/185)
Burpee Pull Up
Strength
Metcon (Weight)
2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 2 Overhead Squat x 2
sets @70% of 1RM (7/10 RPE)
sets @70% of 1RM (7/10 RPE)
2 Snatch Push Press + 1 Tempo Overhead Squat (3 seconds down, 3 second pause) + 1 Overhead Squat x 2 sets @75% of 1RM (7.5/10 RPE)
Front Squat (8×3 80-83%)
Gymnastics
Metcon (AMRAP – Reps)
Re-Test Day!
Max Effort: 3 minutes of Kipping Ring Muscle Ups
Scaling
Max Effort: 3 minutes of Box Ring Muscle Ups
*The lower the box the more scaled the skill
Finisher
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:00
10 Sit Ups
20 Russian Twists (Total)
40 Flutter Kicks (Total)
10 Sit Ups
20 Russian Twists (Total)
40 Flutter Kicks (Total)
Post Workout Mobility
1:00 Pigeon Stretch (R/L)
1:00 Pancake Stretch
1:00 Butterfly Stretch
1:00 Pancake Stretch
1:00 Butterfly Stretch
Sub 8:00 Optimals