April Showers
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 set
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 Two second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 Two second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
6 per side Floor Scoops
6 Good Morning
6 RDL’s
Strength
Tempo Front Squat (3-3-3-3)
from the rack, perform the prescribed number of Tempo Front Squat at the prescribed tempo (down, bottom, stand, top)
Deadlift (8-8-6-6-6)
8 Deadlift @ 6.5/10 RPE + 3 Max Vertical Jump
8 Deadlift @ 7/10 RPE + 3 Max Vertical Jump
6 Deadlift @ 7.5/10 RPE + 3 Max Vertical Jump
6 Deadlift @ 8.5/10 RPE + 3 Max Vertical Jump
6 Deadlift @ 9/10 RPE + 3 Max Vertical Jump
8 Deadlift @ 7/10 RPE + 3 Max Vertical Jump
6 Deadlift @ 7.5/10 RPE + 3 Max Vertical Jump
6 Deadlift @ 8.5/10 RPE + 3 Max Vertical Jump
6 Deadlift @ 9/10 RPE + 3 Max Vertical Jump
Metcon
Metcon (Time)
4 Sets
25/20 Cal Row
12 Bar Facing Burpees
12 Clusters (115/75)
-Rest 1:1 b/t sets-
25/20 Cal Row
12 Bar Facing Burpees
12 Clusters (115/75)
-Rest 1:1 b/t sets-
Gymnastics
Metcon (AMRAP – Reps)
2 minutes of max effort Rope Climbs
-rest 1 minute –
2 minutes of max effort Double Unders
-rest 1 minute –
2 minutes of max effort Bar Muscle Ups
-rest 1 minute –
2 minutes of max effort Double Unders
-rest 1 minute –
2 minutes of max effort Bar Muscle Ups
–rest 2 minutes —
1 minute max effort Bar Muscle Ups
-rest 2 minutes –
1 minute of max effort Double Unders
-rest 2 minutes –
1 minute of max effort Rope Climbs
Finisher
Metcon
3 Sets:
10 Windmills (Each Side)
:30 Hollow Hold
10 Cat Cows
10 Windmills (Each Side)
:30 Hollow Hold
10 Cat Cows
Post Workout Mobility
1:30 Elbow to the Floor Stretch (R/L)
1:30 Toe Touch Stretch
1:30 Toe Touch Stretch
3 Tempo front squat (5 seconds down and 5 seconds up) @ 6/10 RPE
3 Tempo front squat (5 seconds down and 5 seconds up) @ 7/10 RPE
3 Tempo front squat (5 seconds down and 5 seconds up) @ 7/10 RPE
*The intention behind these tempo front squats is perfect squat mechanics and staying light enough to where you can stick with the tempo. Stick to RPE’s and don’t worry what percent you are hitting!