Wild Ride
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
16/12 Calorie Row (build intensity each round)
8 single arm dumbbell press (each side) (light/moderate)
8 double arm dumbbell Push Press (light/moderate)
8 single arm dumbbell press (each side) (light/moderate)
8 double arm dumbbell Push Press (light/moderate)
1 Set: (at workout pace)
3 Push Press (155/105)
5/4 Calorie Row
Metcon
Metcon (5 Rounds for reps)
5 Sets
AMRAP 3 Minutes
20 Push Press (155/105)
Max Distance Calorie Row
-Rest 1 Minute b/t sets-
AMRAP 3 Minutes
20 Push Press (155/105)
Max Distance Calorie Row
-Rest 1 Minute b/t sets-
**Sub Max Calorie Bike
Strength
Metcon (Weight)
5 x 1 [1+1]Snatch Pull + Power Snatch
1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
Finisher
Metcon
3 Rounds
10 Strict Pullups @ use band to maintain quality if needed
12 Seated Straight Bar Row @ moderate weight – maintain quality
12 Neutral Grip Lat Pulldowns @ maintain quality
15 Bent Over Banded Tricep Extension @ maintain quality
10 Strict Pullups @ use band to maintain quality if needed
12 Seated Straight Bar Row @ moderate weight – maintain quality
12 Neutral Grip Lat Pulldowns @ maintain quality
15 Bent Over Banded Tricep Extension @ maintain quality
Accessory
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
1:00 Alternating Calf Stretch
1:00 Frog Stretch