Ash Wednesday
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 Hanging Scap Retraction
10 Kip-to-Swing
10 Single Arm High Pull R/L (Light-Moderate)
10 Alt Lunges
1:00 Row
10 Hanging Scap Retraction
10 Kip-to-Swing
10 Single Arm High Pull R/L (Light-Moderate)
10 Alt Lunges
-Then-
Build to Power Clean weight.
1 Set (at workout pace):
4 Overhead dbl DB or dbl KB Alt Lunge
2 Bar Muscle-Ups
1 Power Cleans (225/105)
5/4 Calorie Ski
Metcon
Metcon (Time)
20 Minute EMOM
4 Rounds
Minute 1: 20 Alt Front Rack dbl DB Lunge (~70% RPE)
Minute 2: 4 Bar Muscle-Ups
Minute 3: 5 Power Cleans (155/105)
Minute 4: 15/12 Calorie Ski (OR Row)
Minute 5: Rest
4 Rounds
Minute 1: 20 Alt Front Rack dbl DB Lunge (~70% RPE)
Minute 2: 4 Bar Muscle-Ups
Minute 3: 5 Power Cleans (155/105)
Minute 4: 15/12 Calorie Ski (OR Row)
Minute 5: Rest
Strength
Back Squat (3-3-3-3)
Build to Heavy x3
Strength
Below are SuperSets Perform Front Lunge as prescribed then the Power Clean + Push Press
2 Barbells will be needed
2 Barbells will be needed
Front Rack Lunge (5×4)
Power Clean + Push Press (5×1)
from the floor, perform the prescribed number of Power Cleans; without dropping the bar and immediately after the final Power Clean, perform the prescribed number of Push Press
Can build
Power Snatch + Snatch (10-8-6-4-2* Alternating Barbell Cycling)
Perform a single power snatch, return to the ground, and complete a squat snatch
10 Alternating Barbell Cycling = 1 Pwr + 1 Snatch, 1 pwr + 1 Snatch… total of 5 Power + 5 Snatch
4 total power snatch + 4 total squat snatch = 8 alternating reps
3 total power snatch + 3 total squat snatch = 6 alternating reps
2 total power snatch + 2 total squat snatch = 4 alternating reps
1 total power snatch + 1 total squat snatch = 2 alternating reps
Finisher
Metcon
3 Sets:
21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot – each side)
7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)
21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot – each side)
7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)
Post Workout Mobility
2:00 Couch Stretch (each side)