6th day of 6th month
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
2 sets
1:00 Ski
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
25 Single Under
1:00 Ski
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
25 Single Under
1 set (at workout pace)
2 Overhead Squat (at workout weight)
10 Double Unders
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 9 Minutes
3-6-9-12…..
Overhead Squat (115/75)
*30 Double Unders after each set of Overhead Squats
3-6-9-12…..
Overhead Squat (115/75)
*30 Double Unders after each set of Overhead Squats
Gymnastics
Metcon (Time)
Base percentage off of numbers from week one:
50% of your max 2 minute Pistol Squat
50 foot Single Arm Overhead Dumbbell Walking Lunge 50/35 [switch arms half way]
–rest 60 seconds —
40% of your max 2 minute Pistol Squat
100 foot Single Arm Overhead Dumbbell Walking Lunge 50/35 [switch arms half way]
–rest 60 seconds —
30% of your max 2 minute Pistol Squat
150 foot Single Arm Overhead Dumbbell Walking Lunge 50/35 [switch arms half way]
Scale: Toe Assist Pistol Squats
Finisher
Metcon (Weight)
3 Sets
10 Single DB Staggered Stance RDL (Each Side)
10 Single DB Step Back Lunge (Each Side)
10 Single DB Staggered Stance RDL (Each Side)
10 Single DB Step Back Lunge (Each Side)
Post Workout Mobility
1:30 Pancake Stretch