Lucky 7
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 Rounds
1:00 Erg of Choice
7 single arm russian dumbbell swings (moderate) (each side)
7 single arm dumbbell presses (moderate) (each side)
0:20 wall facing Handstand hold
1:00 Erg of Choice
7 single arm russian dumbbell swings (moderate) (each side)
7 single arm dumbbell presses (moderate) (each side)
0:20 wall facing Handstand hold
Metcon
Metcon (Time)
3 Sets:
20 Hang Dumbbell Snatches (50/35)
20/16 Calorie Bike or 28/22 Cal Row
20 Hang Dumbbell Clean and Jerks (50/35)
5 Wall Walks
-rest 1:1 b/t sets-
20 Hang Dumbbell Snatches (50/35)
20/16 Calorie Bike or 28/22 Cal Row
20 Hang Dumbbell Clean and Jerks (50/35)
5 Wall Walks
-rest 1:1 b/t sets-
Strength
Power Snatch (5×1)
Keep Light – Deload Week
Snatch (3×1)
1 Snatch @ 80% 1RM Snatch (8/10 RPE)
1 Snatch @ 85% 1RM Snatch (8.5/10 RPE)
1 Snatch @ 85% 1 RM Snatch (8.5/10 RPE)
1 Snatch @ 85% 1RM Snatch (8.5/10 RPE)
1 Snatch @ 85% 1 RM Snatch (8.5/10 RPE)
Front Squat (5×1 @ 100-105% of RM Clean)
Finisher
Metcon
3 Sets:
10 Dumbbell Single Leg RDL (Each Side)
10 Dumbbell Single Arm Shoulder to Overhead (Each Side)
10 Cat Cow Exercises
10 Dumbbell Single Leg RDL (Each Side)
10 Dumbbell Single Arm Shoulder to Overhead (Each Side)
10 Cat Cow Exercises
Post Workout Mobility
3:00 Child’s Pose
4-5 Optimal