Florida Keys
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
2-3 rounds
10 banded air squats
5 lateral box step ups (each side)
5 Back squats (empty barbell)
10 banded air squats
5 lateral box step ups (each side)
5 Back squats (empty barbell)
Strength
Tempo Back Squat + Back Squat (2 x (1 [3,2,X,1] + 4])then 3x[3,2,X,1]+3))
perform the prescribed reps of Tempo Back Squat at the prescribed Tempo before performing the prescribed number of Back Squats
Pre-MetCon Warm-up
Warm-up
1 Set
1:00 Row (moderate)
10 Hang Squat Clean (45/35)
10 Hanging Scap Retraction
10 Kip to Swing
-Then-
Build to Squat Clean weight.
1:00 Row (moderate)
10 Hang Squat Clean (45/35)
10 Hanging Scap Retraction
10 Kip to Swing
-Then-
Build to Squat Clean weight.
1 set (at workout pace)
2 Squat Cleans (at first workout weight)
2 Bar Muscle Ups
Metcon
Metcon (Time)
12 Squat Cleans (135/95)
24 Bar Muscle Ups
12 Squat Cleans (135/95)
24 Bar Muscle Ups
12 Squat Cleans (135/95)
Gymnastics
Pistols (2:00 Max Reps)
Metcon (AMRAP – Reps)
4 sets:
90 second AMRAP
60 Double Unders
Max effort weighted Box Step Ups (70/50) [one dumbbell]
90 second AMRAP
60 Double Unders
Max effort weighted Box Step Ups (70/50) [one dumbbell]
*6 minute total workout! (No built in rest)
Finisher
Metcon
3 Sets for QUALITY
10 Seated Single Dumbbell Z-Press (each Side)
:30 Wall Facing Handstand Hold OR :30 Plank Hold (on hands)
– rest as needed between sets-
10 Seated Single Dumbbell Z-Press (each Side)
:30 Wall Facing Handstand Hold OR :30 Plank Hold (on hands)
– rest as needed between sets-
Post Workout Mobility
2:00 Pigeon Stretch (each side)
2:00 Couch Stretch (each side)
1:00 Leaning Tricep Stretch (each side)
2:00 Couch Stretch (each side)
1:00 Leaning Tricep Stretch (each side)
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 6.5/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7/10 RPE Back Squat
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 7.5/10 RPE Back Squat