5/2
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 No Hand (Zombie) Front Squats
2 sets
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)
2 sets
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
Metcon (Weight)
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 6/10 RPE
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 7/10 RPE
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 8/10 RPE
2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 8.5/10 RPE
2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 9/10 RPE
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 7/10 RPE
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 8/10 RPE
2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 8.5/10 RPE
2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 9/10 RPE
Metcon
Murph Prep Monday
Metcon (AMRAP – Rounds and Reps)
Murph Prep Monday:
7 Min AMRAP
200m Run
10 Strict Pull-Ups
-Rest 3 Min-
7 Min AMRAP
200m Run
15 Push-Ups
-Rest 3 Min-
7 Min AMRAP
200m Run
25 Air Squats
*All with 20lb/14lb Vest.
7 Min AMRAP
200m Run
10 Strict Pull-Ups
-Rest 3 Min-
7 Min AMRAP
200m Run
15 Push-Ups
-Rest 3 Min-
7 Min AMRAP
200m Run
25 Air Squats
*All with 20lb/14lb Vest.
200m = 4 reps
Gymnastics
Metcon (Time)
4 rounds of:
10 Rolling Deck Squat Pistols
10 Box Jump Overs [staying as low as possible in squat]
10 Rolling Deck Squat Pistols
10 Box Jump Overs [staying as low as possible in squat]
Scaling:
10 Rolling Deck Squat
Finisher
Warm-up
2-3 Sets:
10 Renegade Dumbbell Row (controlled) (total)
10 Oblique Tuck Ups Right Side
10 Oblique Tuck Ups Left Side
-rest 60-90 seconds-
10 Renegade Dumbbell Row (controlled) (total)
10 Oblique Tuck Ups Right Side
10 Oblique Tuck Ups Left Side
-rest 60-90 seconds-
Post Workout Mobility
1:30 Elbow to the Floor Stretch (R/L)
1:30 Toe Touch Stretch
1:30 Toe Touch Stretch