Magnificent
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
1:00 Row (building from easy to moderate)
10 Wall Ball Goblet Squats (at workout weight)
10 Wall Ball Push Presses (throw to target, no squat) (at workout weight)
50 Single Unders
10 Wall Ball Goblet Squats (at workout weight)
10 Wall Ball Push Presses (throw to target, no squat) (at workout weight)
50 Single Unders
4/3 Calorie Row
4 Wall Balls (at workout weight)
12 Double Unders
Metcon
Metcon (2 Rounds for reps)
2 sets (1 set every 5 minutes)
25/20 Calorie Row (OR 400m/300m Run)
25 Wall Balls (20/14)
100 Double Unders
25/20 Calorie Row (OR 400m/300m Run)
25 Wall Balls (20/14)
100 Double Unders
High-Hang Snatch (5 x 1 – EMOM)
Snatch (5×1 (EMOM))
1 Squat Snatch Every Minute
for 5 Minutes
– Build in Weight
for 5 Minutes
– Build in Weight
Finisher
Metcon (AMRAP – Reps)
8 rounds of Tabata (:20 on/:10 off)
Plank Hold
8 Rounds Tabata (:20/:10 off)
Hollow Rocks
Plank Hold
8 Rounds Tabata (:20/:10 off)
Hollow Rocks
Post Workout Mobility
10 Alternating Scorpion Stretches
2:00 Frog Stretch
10 Alternating Scorpion Stretches
2:00 Frog Stretch
10 Alternating Scorpion Stretches
1 High Hang Squat Snatch
– Work up in weight