California Dreamin’
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
1:00 Row (10 Damper)
25 Single Under
15 Banded Air Squat
10 Hanging Scap Retraction (On Rings)
6 Kip-to-Swing (On Rings)
2 Ring Dip
25 Single Under
15 Banded Air Squat
10 Hanging Scap Retraction (On Rings)
6 Kip-to-Swing (On Rings)
2 Ring Dip
5 Wall Ball
20 Double Under
2 Muscle-Up
Metcon
18:00 Cap
Metcon (Time)
150 Wall Balls (20/14)
300 Double Unders
30 Muscle Ups
*Partition as desired
300 Double Unders
30 Muscle Ups
*Partition as desired
Strength
Snatch (10×1)
stay within 80-90% of 1 RM
Clean and Jerk (10×1)
Stay within 80-90% of 1 RM
Front Squat (1×5)
establish a 5 RM
Gymnastics
reTest in 8 Weeks
Handstand Push-up (Strict) (1:00 Max Rep)
Perform the prescribed sets and reps of Strict HSPU
Rest 2:00 then
1:00 Max Rep Kipping HSPU
1:00 Max Rep Kipping HSPU
Handstand Push Ups (kipping) (1:00 Max Reps)
1 set max reps
Metcon (Time)
3 rounds of:
30 sec Handstand Hold [freestanding or wall] 20 Strict Dips [between boxes or dip bar] 30 Handstand Shrugs
–rest 1min between rounds—
30 sec Handstand Hold [freestanding or wall] 20 Strict Dips [between boxes or dip bar] 30 Handstand Shrugs
–rest 1min between rounds—
Finisher
Metcon
3 Sets:
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans
10 Cat Cow Exercises
10 Birddogs (each side)
20 Supermans
Post Workout Mobility
1:00 Seal Stretch
1:00 Toe Touch Stretch
:30 Chest Stretch (Each Side)
1:00 Toe Touch Stretch
:30 Chest Stretch (Each Side)