Key Largo
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
Strength
Clean Barbell Prep
Barbell Prep –
Burgener Warm Up Clean
3-5 reps at each position
Burgener Warm Up Clean
3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
Tall Clean – "PULL UNDER"
Front Squat Skill Transfer Exercises
3-5 reps of each movement
No Hands (aka Zombie) front Squat
Front Squat
Pause Front Squat (2 Seconds)
One and a quarter front squat
In the hole front squat
Tempo Descent Front squat (10 second descent, no pause, fast up)
3x High Hang Clean + 3x Hang Clean + 3x Clean
Power Clean (1 Every 1:30 for 7 sets)
building – 7/10 for last two sets
Pre-MetCon Warm-up
Warm-up
1-2 Sets
1:00 Ski
10 No Jump Burpee
10 Russian KB Swing (Heavy)
:30 Handstand Hold
1:00 Ski
10 No Jump Burpee
10 Russian KB Swing (Heavy)
:30 Handstand Hold
1 set (at workout pace):
3 Devil Press (at workout weight)
3 Handstand Push Ups
Metcon
Metcon (Time)
For Time
30 Devil Press (2×50/35)
30 Handstand Push Ups
15 Devil Press (2×50/35)
15 Handstand Push Ups
30 Devil Press (2×50/35)
30 Handstand Push Ups
15 Devil Press (2×50/35)
15 Handstand Push Ups
Finisher
Metcon
3 Sets:
10 Single Dumbbell Bulgarian Split Squat (each side)
10 Single Dumbbell Bicep Curls (each side)
-rest 60 seconds between-
10 Single Dumbbell Bulgarian Split Squat (each side)
10 Single Dumbbell Bicep Curls (each side)
-rest 60 seconds between-
Post Workout Mobility
2 sets
1:00 Alternating Scorpion Stretch
1:00 Alternating Calf Stretch
1:00 Alternating Scorpion Stretch
1:00 Alternating Calf Stretch