Open Like 7/11
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
Back Squat:
2 Sets
10 banded air squats
5 lateral box step ups (each side)
5 Kang Squats (Empty Barbell)
2 Sets
10 banded air squats
5 lateral box step ups (each side)
5 Kang Squats (Empty Barbell)
Strength
Back Squat (5×3)
3 Back Squat @ 7.5/10 RPE 1RM Back Squat
3 Back Squat @ 7.5/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 7.5/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
Pre-MetCon Warm-up
Warm-up
2 sets
1:00 Ski
10 Hanging Scap Retraction
10 Box Jump w/Step Down (24/20)
1:00 Ski
10 Hanging Scap Retraction
10 Box Jump w/Step Down (24/20)
1 set (at workout pace)
2 Strict Pull Ups
2 Box Jump Overs (at workout height)
Metcon
4:00 Cap each Set
Set EMOM timer option 5 sets for 4:00
Set EMOM timer option 5 sets for 4:00
Metcon (Time)
3 Sets:
20 Strict Pull Ups
20 Box Jump Overs (30/24)
-rest 1:1 between sets-
20 Strict Pull Ups
20 Box Jump Overs (30/24)
-rest 1:1 between sets-
*Pick Scales/Modifications that you will be able to finish each set within the 4:00 window.
*Banded Pull-ups, Seated Barbell on rig pull ups, Bent over Rows are very good Scales.
*Box Jumps are meant to be fast – hop hop hop!
MUSCULAR ENDURANCE! Your pull up fatigue will set in along with a lower body pump from the quick turn around on the box jump!
*Banded Pull-ups, Seated Barbell on rig pull ups, Bent over Rows are very good Scales.
*Box Jumps are meant to be fast – hop hop hop!
MUSCULAR ENDURANCE! Your pull up fatigue will set in along with a lower body pump from the quick turn around on the box jump!
Finisher
Metcon
2 rounds:
1:00 Plank
20 Deadbugs (Controlled)
1:00 Superman Hold
1:00 Plank
20 Deadbugs (Controlled)
1:00 Superman Hold
Post Workout Mobility
1:00 Chest Stretch (each side)
1:00 Couch Stretch (each side)
1:00 Chair Box Lat Stretch
1:00 Couch Stretch (each side)
1:00 Chair Box Lat Stretch
Give yourself 2-3 warm-up/building sets before starting the 5×3