4/15
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
1-2 Sets:
500m Row (OR 400m Jog)
3-6 Power Snatches (increasing weight)
3-6 Power Clean and Jerks (increasing weight)
5 Kip to Swing
5 Strict Pull Ups
500m Row (OR 400m Jog)
3-6 Power Snatches (increasing weight)
3-6 Power Clean and Jerks (increasing weight)
5 Kip to Swing
5 Strict Pull Ups
1 Set (at workout pace):
1 Power Snatch (155/105)
1 Clean and Jerks (185/125)
2 Bar Muscle Ups
Metcon
Metcon (Time)
25 Power Snatches (155/105)
20 Clean and Jerks (185/125)
30 Bar Muscle Ups
20 Clean and Jerks (185/125)
30 Bar Muscle Ups
Gymnastics
Metcon
9 minute EMOM
minute 1: 10-15 Ring Dips
minute 2: 30 second Handstand Hold [freestanding if possible]
minute 3: 10-15 Chest to Bar Pull Ups
——————————————–
Scaling Option
minute 1: 10-15 Heel Box Ring Dips
minute 2: 10-20 second Handstand Hold
minute 3: 10-15 Pull Ups
Heels on Box, Hold Weight at top of Rings and Dip
Monostructural
Metcon (Time)
ROW Warm-Up:
5 sets:
3 strokes (pulls) accelerating to 100% (max pressure)
5 strokes (pulls) at 100% (max stroke rate),
Full recovery b/t sets
5 sets:
3 strokes (pulls) accelerating to 100% (max pressure)
5 strokes (pulls) at 100% (max stroke rate),
Full recovery b/t sets
Main Workout:
3 sets:
250m fast pace (85-90%),
100m easy pace,
15 strokes (pulls) at 100%
Rest 3min b/t sets
Finisher
Abwork
Metcon
5 Rounds
10 Weighted GHD Situps to Parallel
10 Dip Support Leg Raise
6 Ab Wheels
10 Landmine Windmills (each side)
30 yd Isolateral DB Farmers Carry (each side – as heavy as form can be maintained)
10 Weighted GHD Situps to Parallel
10 Dip Support Leg Raise
6 Ab Wheels
10 Landmine Windmills (each side)
30 yd Isolateral DB Farmers Carry (each side – as heavy as form can be maintained)
*Rest 2:00 b/t sets
Post Workout Mobility
1:00 Pancake Stretch
1:00 Toe Touch Stretch
1:00 Toe Touch Stretch