World Sleep 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
5:00 Cardio Of Choice
-Then-
10 Single Arm Dumbbell Thrusters (each side) (moderate)
20 Single Unders
5 Box Step Ups
-Then-
10 Single Arm Dumbbell Thrusters (each side) (moderate)
20 Single Unders
5 Box Step Ups
1 Set (at workout pace):
2 Thrusters (at workout weight)
20 Double Unders
2 Thrusters (at workout weight)
5 Box Jumps
Metcon
8:00 Cap
Metcon (Time)
20 Thrusters (115/75)
120 Double Unders
20 Thrusters (115/75)
20 Box Jumps
120 Double Unders
20 Thrusters (115/75)
20 Box Jumps
Strength
Split Jerk (3-2-2-1)
3 Jerk From the Rack @ 70-75% (OR 7-7.5/10 RPE)
-Rest 60-90 Seconds-
2 Jerk From the Rack @ 80% (OR 8/10 RPE)
-Rest 60-90 Seconds-
2 Jerk From the Rack@ 85% (OR 8.5/10 RPE)
-Rest 60-90 Seconds-
1 Jerk From the Rack @ 90% (OR 9/10 RPE)
-Rest 60-90 Seconds-
2 Jerk From the Rack @ 80% (OR 8/10 RPE)
-Rest 60-90 Seconds-
2 Jerk From the Rack@ 85% (OR 8.5/10 RPE)
-Rest 60-90 Seconds-
1 Jerk From the Rack @ 90% (OR 9/10 RPE)
Gymnastics
Metcon (Time)
For Time:
5 Kipping Ring MuscleUps into 5 Strict Ring Dips
4 Kipping Ring MuscleUps into 4 Strict Ring Dips
3 Kipping Ring MuscleUps into 3 Strict Ring Dips
2 Kipping Ring MuscleUps into2 Strict Ring Dips
1 Kipping Ring MuscleUp into1 Strict Ring Dip
5 Kipping Ring MuscleUps into 5 Strict Ring Dips
4 Kipping Ring MuscleUps into 4 Strict Ring Dips
3 Kipping Ring MuscleUps into 3 Strict Ring Dips
2 Kipping Ring MuscleUps into2 Strict Ring Dips
1 Kipping Ring MuscleUp into1 Strict Ring Dip
— Rest 5 minutes —
5 Strict Handstand Pushups into 10 second Handstand Hold
4 Strict Handstand Pushups into 8 second Handstand Hold
3 Strict Handstand Pushups into 6 second Handstand Hold
2 Strict Handstand Pushups into 4 second Handstand Hold
1 Strict Handstand Pushups into 2 second Handstand Hold
**Scaling:
-Sub Kipping Ring MuscleUps for Box Ring MuscleUps and Box Ring Dips
Finisher
Metcon
3 Sets:
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)
10 Weighted Glute Bridges
10 Split Squat w/ DB (elevated rear foot – each side)
10 Single Leg Dumbbell RDL (each side)
Post Workout Mobility
2:00 Pigeon Pose (Each Side)