4/25
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 of Front Squat Skill Transfer Exercises
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 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)
Strength
Front Squat (4×3 – % based on 1 RM Clean)
Metcon (Time)
5 sets 7/7 Single Arm DB Strict Press: (Moderately Heavy) (each side)
10 Push Press AFAP (95/65#)
-Rest as Needed-
10 Push Press AFAP (95/65#)
-Rest as Needed-
Pre-MetCon Warm-up
Warm-up
2Sets
1:00 Row
10 Inchworm w/Box Step Up
5 Box Jump w/Step Down
10 Kip to Swing
20 Alt. Leg V-Up
1:00 Row
10 Inchworm w/Box Step Up
5 Box Jump w/Step Down
10 Kip to Swing
20 Alt. Leg V-Up
1 Set (at workout pace):
2 Burpee Box Jumps (at workout height)
4 Toes To Bar
Metcon
Metcon (AMRAP – Reps)
5 Sets
AMRAP 1:30
12 Burpee Box Jumps (24"/20")
Max Effort Toes To Bar
-rest 1 Minute 30 Seconds-
AMRAP 1:30
12 Burpee Box Jumps (24"/20")
Max Effort Toes To Bar
-rest 1 Minute 30 Seconds-
Strength
Deadlift (4×6)
Building
Finisher
Metcon
3 Sets:
:60 Wall Sit
:45 Plank
:30 Overhead Plate Hold OR Handstand Hold
-Rest as needed b/t sets and reps-
:60 Wall Sit
:45 Plank
:30 Overhead Plate Hold OR Handstand Hold
-Rest as needed b/t sets and reps-
3 Front Squat @ 80% (OR 8/10 RPE) 1RM Clean
3 Front Squat @ 90% (OR 9/10 RPE) 1RM Clean
3 Front Squat @ 95-100% (OR 9.5-10/10 RPE) 1RM Clean