The Expendables
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
Pre-MetCon Warm-up
Warm-up
200 M Run
4 Inchworms
4 Cossack Squats
into…
4 alt DB Snatch
4 alt box step up
3 DB Clean and Jerk (per arm)
3 Box Jump (w step Down)
4 DB Squats
4 Plank Burpee box Jump
4 Inchworms
4 Cossack Squats
into…
4 alt DB Snatch
4 alt box step up
3 DB Clean and Jerk (per arm)
3 Box Jump (w step Down)
4 DB Squats
4 Plank Burpee box Jump
Metcon
Metcon (Time)
Relay Style
6 Rounds
4 single db alt devil’s presses (50/35)
4 single db alt box step ups (24/20)
Into
4 rounds
6 Single DB Alt Hang Clean and Jerk
6 box jumps
6 Rounds
4 single db Front squats
4 Burpee Box Jump overs (box facing)
6 Rounds
4 single db alt devil’s presses (50/35)
4 single db alt box step ups (24/20)
Into
4 rounds
6 Single DB Alt Hang Clean and Jerk
6 box jumps
6 Rounds
4 single db Front squats
4 Burpee Box Jump overs (box facing)
Metcon (AMRAP – Rounds and Reps)
Amrap 15
50 Double Unders
50 Ground to Overhead (75/55)
50 Burpee
50 Overhead Stepback Lunges
50 Bent Rows
50 Double Unders
50 Ground to Overhead (75/55)
50 Burpee
50 Overhead Stepback Lunges
50 Bent Rows
Metcon (Time)
For Time:
5 Rounds
20/15 cal Assault Bike
15 GHD Situps (or 20 abmat situps)
5 Clean and Jerks (135/95)
5 Rounds
20/15 cal Assault Bike
15 GHD Situps (or 20 abmat situps)
5 Clean and Jerks (135/95)
-Rest 2:00 b/t rounds-
*Scored by time on each round (not including rest time)
Monostructural
Metcon (Time)
Decreasing distance on Rounds
Row
Ski
Bike Erg
Row
Ski
Bike Erg
Round 1: 500/400m on each machine
-Rest 2:00 after bike-
Round 2: 400/320m on each machine
-Rest 1:30 after bike-
Round 3: 300/240m on each machine
-Rest 1:00 after bike-
Round 4: 200/160m on each machine
-Rest :30 after bike-
Round 5: 100/80m on each machine
*scored by total time (Including rest time)