Lundi Gras
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
3 sets
1:00 Row (10 Damper)
10 Tuck Ups
10 Single Arm Thruster R/L (Light-Moderate)
10 Up Down
5 Box Jump w/Step Down
1:00 Row (10 Damper)
10 Tuck Ups
10 Single Arm Thruster R/L (Light-Moderate)
10 Up Down
5 Box Jump w/Step Down
1 Set (at workout pace)
3 V-UPs/3 GHD Sit ups
2 Thruster (at workout pace)
1 Burpee Box Jump Over (at workout height)
Metcon
Metcon (Time)
3 sets
24 Alt V Ups or 18 GHD Sit Ups
12 Thruster (95/65)
6 Burpee Box Jump Over (24"/20")
-Rest 1:1 between sets-
24 Alt V Ups or 18 GHD Sit Ups
12 Thruster (95/65)
6 Burpee Box Jump Over (24"/20")
-Rest 1:1 between sets-
Strength
10:00 to Find Max on Power Snatch
10:00 to Find Max Snatch
10:00 to Find Max Snatch
Power Snatch (1×1)
10:00 Hard Cap on Finding 1 RM Power Snatch
Snatch (1×1 )
10:00 Hard Cap to Find 1 RM Snatch
Front Squat (5×3 @95 of 1 RM CLEAN)
Finisher
Metcon
3 Sets:
20 Supermans
10 Deadbugs
:30 Side Plank (Each Side)
20 Supermans
10 Deadbugs
:30 Side Plank (Each Side)
Post Workout Mobility
1:30 pigeon pose (each side)
1:00 seated QL Stretch (one leg extended – one bent – hands to foot of extended leg and hold – each side)
1:00 seated QL Stretch (one leg extended – one bent – hands to foot of extended leg and hold – each side)
Sub 2:00 Optimal