Spring Has Arrived
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 Erg of choice
20 Alt. Leg V-Up
10 Hanging Scap Retraction
5 Strict Pull Up
20 Alt. Leg V-Up
10 Hanging Scap Retraction
5 Strict Pull Up
1 Set (at workout pace):
3 GHD Sit Up
1 Rope Climb
Metcon
Metcon (Time)
12 minute EMOM:
odd minute: 20 Abmat sit ups or 15 GHD Sit Ups
even minute: 1 Rope Climbs
odd minute: 20 Abmat sit ups or 15 GHD Sit Ups
even minute: 1 Rope Climbs
Strength
Snatch Push Press + OHS (4x (1+1))
Snatch Deadlift + Snatch Pull + Power Snatch + Snatch (3 x (1+1+1+1))
From the ground snatch grip deadlift, bring back to floor, snatch pull, back to floor power snatch then full snatch.
1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch + 1 Snatch @ 65% (OR 6.5/10 RPE) 1 RM Snatch
1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch + 1 Snatch @ 70% (OR 7/10 RPE) 1 RM Snatch
1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch + 1 Snatch @ 75% (OR 7.5/10 RPE) 1 RM Snatch
1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch + 1 Snatch @ 70% (OR 7/10 RPE) 1 RM Snatch
1 Snatch Deadlift + 1 Snatch Pull + 1 Power Snatch + 1 Snatch @ 75% (OR 7.5/10 RPE) 1 RM Snatch
Front Squat (3-3-2-2-1-1-1s)
3 Front Squats
– rest 60-90 sec
3 Front Squats
– rest 60-90 sec
2 Front Squats
– rest 60-90 sec
2 Front Squats
– rest 60-90 sec
1 Front Squat
– rest 60-90 sec
1 Front Squat
– rest 60-90 sec
1 Front Squat
– rest 60-90 sec
– rest 60-90 sec
3 Front Squats
– rest 60-90 sec
2 Front Squats
– rest 60-90 sec
2 Front Squats
– rest 60-90 sec
1 Front Squat
– rest 60-90 sec
1 Front Squat
– rest 60-90 sec
1 Front Squat
– rest 60-90 sec
Finisher
Metcon
3 sets
10 Windmills (each side)
10 Single Arm Upright Row (each side)
10 Dumbbell RDLs (each side)
10 Windmills (each side)
10 Single Arm Upright Row (each side)
10 Dumbbell RDLs (each side)
Post Workout Mobility
20 Alt Scorpions
1 Snatch Push Press + 1 Overhead Squat @70-80% (OR 7-8/10 RPE) 1 RM Snatch
1 Snatch Push Press + 1 Overhead Squat @85-90% (OR 8.5-9/10 RPE) 1 RM Snatch
1 Snatch Push Press + 1 Overhead Squat @90-100% (OR 9-10/10 RPE) 1 RM Snatch
* if the percentages feel heavier than the associated RPE, then go off of RPE. If the percentages feel the same or easier than RPE, then go off of the percentages.