5/13
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
20/16 Calorie Ski (OR Row) (easy to moderate)
5 goblet squats (light), 5 jumping air squats,
10 wall ball push press shots (Light) (this is throwing the wall ball the target without the squat)
5 goblet squats (light), 5 jumping air squats,
10 wall ball push press shots (Light) (this is throwing the wall ball the target without the squat)
1 Set (at workout pace):
5/4 Calorie Ski Erg (OR Row)
5 Wall Balls (20/14)
Metcon
Metcon (Time)
8 Rounds
200 M Run
18 Wall Balls (20/14)
200 M Run
18 Wall Balls (20/14)
Finisher
Metcon
4 Rounds
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
10 Double DB Z-Press @ moderate weight
10 Standing Lateral Raise @ light/moderate weight
15 GHD Hip Raise
15 Russian Kettlebell Swing @ heavy weight
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
10 Double DB Z-Press @ moderate weight
10 Standing Lateral Raise @ light/moderate weight
15 GHD Hip Raise
15 Russian Kettlebell Swing @ heavy weight
Monostructural
Metcon (Time)
5 Sets
200m at 100%,
2 Min Easy Pace
250m at 90%,
*Rest 2 Min between sets.
200m at 100%,
2 Min Easy Pace
250m at 90%,
*Rest 2 Min between sets.