Dumb(bell) Love
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 Cardio of Choice
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Arm Press R/L (Light-Moderate)
10 Single Arm KB Swing R/L (Light-Moderate)
1:00 Cardio of Choice
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Arm Press R/L (Light-Moderate)
10 Single Arm KB Swing R/L (Light-Moderate)
3. Workout Prep
1 Set (at workout pace):
200m Erg or 300 Run
2 Dumbbell Snatches (at workout weight)
2 Dumbbell Clean and Jerks (at workout weight)
Metcon
Give :15 breather b/t sets (rounds)
Metcon (7 Rounds for reps)
7 Sets (1 Set every 3 Minutes)
1000m Bike/500m Row/400m Run
Even Sets: 14 Dumbbell Snatches (50/35)
Odd Sets: 14 Dumbbell Clean and Jerks (50/35)
1000m Bike/500m Row/400m Run
Even Sets: 14 Dumbbell Snatches (50/35)
Odd Sets: 14 Dumbbell Clean and Jerks (50/35)
Strength
Metcon (Weight)
2 Power Clean to Parallel + 1 Clean x 3 sets @70-75% of 1RM Clean (7-7.5/10 RPE)
1 Power Clean to Parallel + 1 Clean x 2 sets @75-80% of 1RM Clean (7.5-8/10 RPE)