heat wave
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
1:00 Echo Bike (OR Assault Bike)
20 Alt. Leg V-Up
10 Single Arm High Pull R/L (Light-Moderate)
10 Burpee
5 Box Get Over
1:00 Echo Bike (OR Assault Bike)
20 Alt. Leg V-Up
10 Single Arm High Pull R/L (Light-Moderate)
10 Burpee
5 Box Get Over
1 Set: (at workout pace)
4/3 Calorie Echo Bike (OR Assault Bike)
4 Toes to bar
2 Dumbbell Snatches (at workout weight)
2 Burpee Box Get Over (at workout height) (OR Burpee Box Jump Over)
Metcon
16:00 Time Cap
Metcon (Time)
For time:
2km Echo Bike/3km Assault Bike
30 Toes to Bar
60 Dumbbell Snatches (50/35)
30 Toes to Bar
25 Burpee Box Jump Over (30/24)
2km Echo Bike/3km Assault Bike
30 Toes to Bar
60 Dumbbell Snatches (50/35)
30 Toes to Bar
25 Burpee Box Jump Over (30/24)
Gymnastics
Metcon (Time)
2 Rounds
25′ Handstand Walk
25 Pistol Squats (Right Leg)
25′ Handstand Walk
25 Pistol Squats (Left Leg)
25′ Handstand Walk
25′ Handstand Walk
25 Pistol Squats (Right Leg)
25′ Handstand Walk
25 Pistol Squats (Left Leg)
25′ Handstand Walk
Finisher
Metcon
3 Rounds
10 Barbell Bench Press @ moderate weight – maintain quality
5 (each side) Alt. DB Incline Bench + 5 Double DB Incline Bench @ moderate weight – maintain quality
15 Incline Bench DB Chest Fly @ light weight – maintain control and quality
12 (each side) Standing Alternating DB Curl @ moderate weight – maintain quality
Accessory
Metcon
3 Sets:
Select a weight that allows you to complete each set unbroken.
15 Heel Elevated Dumbbell Goblet Squats
10 Single Dumbbell Curtsy Lunges (Dumbbell in goblet position) – total reps
5 – 1 and 1/4 Dumbbell Goblet Squats
-rest 60 seconds-
Select a weight that allows you to complete each set unbroken.
15 Heel Elevated Dumbbell Goblet Squats
10 Single Dumbbell Curtsy Lunges (Dumbbell in goblet position) – total reps
5 – 1 and 1/4 Dumbbell Goblet Squats
-rest 60 seconds-
Post Workout Mobility
1:00 Pancake Stretch
10 Alternating Scorpion Stretches
1:00 Child’s Pose
10 Alternating Scorpion Stretches
1:00 Child’s Pose