April Fools
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
10 Cossack Squats
5 Barbell Good mornings
10 Front Rack empty Barbell elbow punches
5 Empty Barbell Tempo Front Squat [3,3,3,1] 3 Tall Jerks
5 Barbell Good mornings
10 Front Rack empty Barbell elbow punches
5 Empty Barbell Tempo Front Squat [3,3,3,1] 3 Tall Jerks
Strength
Front Squat + Jerk (3x (1+1))
From rack perform prescribed number of front squats into prescribed number Split Jerks
Warm-up
Warm-up
2 Sets
1:00 Row (10 Damper) (Easy to Moderate Pace)
25 Single Under
1:00 Row (10 Damper) (Easy to Moderate Pace)
25 Single Under
1 Set (at workout pace)
100m Row
15 Double Under
Metcon
Metcon (Time)
5 Sets
500m row (OR 400m run)
100 Double Unders
-rest 0:45 between sets-
500m row (OR 400m run)
100 Double Unders
-rest 0:45 between sets-
Strength
Clean and Jerk (2-2-1-1-1)
Finisher
Metcon
3 Sets:
10 Cat Cow Exercises
10 Hollow Rocks
20 Supermans
20 Flutter Kicks
10 Cat Cow Exercises
10 Hollow Rocks
20 Supermans
20 Flutter Kicks
2 Clean and jerk @ 6/10 RPE
1 Clean and jerk @ 7/10 RPE
1 Clean and jerk @ 7/10 RPE
1 Clean and jerk @ 8/10 RPE
1 Clean and jerk @ 8/10 RPE