Hump 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
3 sets:
10 Ring Rows with 1 second pause at the top
10 Kettelbell/Dumbbell Goblet Hold Step Ups (each leg)
10 Slow Push Ups (3 seconds down,3 seconds up)
10 Ring Rows with 1 second pause at the top
10 Kettelbell/Dumbbell Goblet Hold Step Ups (each leg)
10 Slow Push Ups (3 seconds down,3 seconds up)
Strength
Paused Front Squat + Front Squat (2-2-2-2-2 (pause :02 at bottom))
perform prescribed number of Front Squat with pause in the bottom + prescribed number of Front Squat
Pre-MetCon Warm-up
Warm-up
2 Dumbbell Front Squats (50/35)
2 Burpee to Bar
2 Power Cleans (135/95))
2 Bar Muscle Ups
2 Burpee to Bar
2 Power Cleans (135/95))
2 Bar Muscle Ups
Metcon
Metcon (Time)
EMOM 5
6 Double Dumbbell Front Squats (2×50/35)
6 Burpee over dumbbells
-straight into-
EMOM 10
3 Power Cleans (135/95)
3 Bar Muscle Ups
6 Double Dumbbell Front Squats (2×50/35)
6 Burpee over dumbbells
-straight into-
EMOM 10
3 Power Cleans (135/95)
3 Bar Muscle Ups
Finisher
Metcon
3 Sets:
10 Single Dumbbell RDL (Each Side)
10 Lateral Step Ups (Each Side)
10 Weighted Hip Bridges
10 Single Dumbbell RDL (Each Side)
10 Lateral Step Ups (Each Side)
10 Weighted Hip Bridges
Post Workout Mobility
:30 Chest Stretch (Each Side)
1:30 Pancake Stretch
1:30 Pancake Stretch
1 Pause Front Squat + 1 Front Squat @ 6.5/10 RPE
1 Pause Front Squat + 1 Front Squat @ 7/10 RPE
1 Pause Front Squat + 1 Front Squat @ 7/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8/10 RPE