National Drink Wine Day
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
1 Set
1:00 Ski OR Row (10 Damper)
5 Front Squat (empty bar)
5 Strict Press (empty bar)
10 Hanging Scap Retraction
10 Kip to Swing
1:00 Ski OR Row (10 Damper)
5 Front Squat (empty bar)
5 Strict Press (empty bar)
10 Hanging Scap Retraction
10 Kip to Swing
1 Set (at workout pace):
3 Chest to bar Pull Ups
3 Thrusters (at workout weight)
Metcon
4:00 Time Cap each Set
Metcon (Time)
3 Sets:
30 Chest to bar Pull Ups
30 Thrusters (95/65)
-3 Minute Recovery Row OR Run b/t sets-
30 Chest to bar Pull Ups
30 Thrusters (95/65)
-3 Minute Recovery Row OR Run b/t sets-
Strength
Metcon (Weight)
2 Sets x 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @65% of 1RM Snatch (6.5/10 RPE)
1 Set x 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @70% of 1RM Snatch (7/10 RPE)
1 Set x 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @75-80% of 1RM Snatch (7.5-8 RPE)
1 Set x 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @80-85% of 1RM Snatch (8-8.5/10 RPE)
1 Set x 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @70% of 1RM Snatch (7/10 RPE)
1 Set x 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @75-80% of 1RM Snatch (7.5-8 RPE)
1 Set x 1 Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @80-85% of 1RM Snatch (8-8.5/10 RPE)
Gymnastics
Metcon (AMRAP – Reps)
3:00
Max Wall Walks
Max Wall Walks
Finisher
Metcon
3 Sets:
10 Lateral Box (R/L)
10 Single Leg Calf Raises (R/L)
1:00 Side Plank (R/L)
10 Lateral Box (R/L)
10 Single Leg Calf Raises (R/L)
1:00 Side Plank (R/L)
Post Workout Mobility
2:00 Couch Stretch
2:00 Yoga Sit
2:00 Yoga Sit