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Skill Warm-up (Checkmark)

2 Rounds

10 Big Arm Circles (forward AND backward)

10 Scap Push Ups

5 Bodyweight Step Back Lunge (each leg)

5 Sit Ups

1 Bodyweight Turkish Get Up (each side)

Demo Videos

Big Arm Circles w/Explanation

Scap Only Push Up

Skill Work (Checkmark)

3 Sets:

3 Unbroken Dumbbell Turkish Get Ups (left)

3 Unbroken Dumbbell Turkish Get Ups (right)

-Rest 1:00 between sets-

“Bodyweight Option”

This is still a great movement even without weight. If you have a household object you can hold, that will be great too.

3 Sets:

5 Unbroken Bodyweight Turkish Get Up (left)

5 Unbroken Bodyweight Turkish Get Up (right)

-Rest 1:00 between sets-

“M30 Scaled”

For Quality

3 Sets:

5 Rolling Get Ups (left)

5 Rolling Get Ups (right)

-Rest 1:00 between sets-

“Mayhem Moms”

3 sets:

3 Single Leg Glute Bridge (left)

3 Knee Side Plank + Leg Lift (left)

3 Single Leg Glute Bridge (right)

3 Knee Side Plank + Leg Lift (right)

-Rest 1:00 between sets-

*Workout Strategy & Flow*

Turkish Get Ups are a great skill and strength movement that I want you to master. This is NOT for time, but I want you to select a weight that allows you to perform all 3 unbroken on 1 arm before you change sides. You CAN set the dumbbell down when you switch sides.

This should be at a controlled pace! If you are having to speed through this movement because the weight feels like it is going to make you fall, you likely have too heavy of a weight

Benefits of the Turkish Get Up:

—-Unilateral movements where we can correct muscle imbalances

—–Building shoulders strength

—-Working on shoulder stability

—-Strengthening your core

Dumbbell Turkish Get Up

Workout Warm up (Checkmark)

3:00

20 Line Hops OR Single Unders

3 Inchworms

3 X-Jumps(no jump) OR Dumbbell Hang Snatch (left)

3 X-Jumps(no jump) OR Dumbbell Hang Snatch (right)

1 Dumbbell Snatch (each side)

Demo Videos

Single Unders Inchworm to Pushup

Single Arm X-Jump No Jump or Single Dumbbell Hang Snatch

Dumbbell Snatch

Bodyweight Metcon

()

Metcon (Time)

Lanai Bodyweight

2 Sets:

21-15-9

X-Jumps (no jump)

42-30-18

Line Hops

-Rest 2:00 between sets-

“Backpack Option”

2 Sets:

21-15-9

Backpack Ground to Overhead

42-30-18

Hops over the backpack

-Rest 2:00 between sets-

“M30 Scaled”

2 Sets:

21-15-9

Object Alternating Hang Snatch

42-30-18

Step Jacks

-Rest 2:00 between sets-

“Mayhem Moms”

2 Sets:

21-15-9

Single Dumbbell Hang Snatch

42-30-18

Slow and Controlled Line Hops

-Rest 2:00 between sets-

*Workout Strategy & Flow*

This is gonna be FAST ONE. I want it to be sprint where you need that 2 minutes of rest to recover, gain control of your breathing and mentally get prepared to do it all over again.

X-Jump No Jump : Yes, these are alternating. Each arm counts as a rep.Remember this is a hinge at the hips NOT a squat.

Line Hops : This is gonna be lightning fast. Ideally you complete every single round unbroken in both sets.

Flow

21 X-Jumps (no jump), 42 Line Hops, 15 X-Jumps (no jump), 30 Line Hops, 9 X-Jumps (no jump), 18 Line Hops. – Rest 2:00 and repeat –

Minimal Metcon

()

Metcon (Time)

Lanai Minimal

2 Sets:

21-15-9

Dumbbell Snatches (50/35)

42-30-18

Double Unders

-Rest 2:00 between sets-

“Mayhem Moms”

2 Sets:

21-15-9

Single Dumbbell Hang Snatch

42-30-18

Slow and Controlled Line Hops

-rest 2:00 between sets-

*Workout Strategy & Flow*

This is gonna be FAST ONE. I want it to be sprint where you need that 2 minutes of rest to recover, gain control of your breathing and mentally get prepared to do it all over again.

Dumbbell Snatch : Yes, these are alteranting. Each arm counts as a rep. BOTH heads of the dumbbell need to touch the ground between reps. It’s going to be fast so you are going to want to grip and rip, but be mindful not to pull with your back. Think about using your legs and hips in this movement!!

Double Unders : HANG ON. This is gonna be lightning fast. Ideally you complete every single round unbroken in both sets. At the very least, you need to be able to do 18 unbroken.

Flow

21 Dumbbell Snatches, 42 Double Unders, 15 Dumbbell Snatches, 30 Double Unders, 9 Dumbbell Snatches, 18 Double Unders. Rest 2:00 and repeat.

Substitutions

Double Unders ——> 2x Single Unders so 84-60-36

Bonus Stretching (Checkmark)

1:00 Seated QL Stretch (each side)

1:00 Pancake Stretch

1:00 Alternating Calf Stretch

Demo Videos

Seated QL Stretch

Pancake Stretch

Alternating Calf Stretch

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Modern Athletics

1180 N Studebaker Rd
Long Beach, CA 90815
Get directions

Need to Call us? 714.276.8660

On the south east side of long beach, on Studebaker road east of Cal state long beach.

 

We welcome drop-in’s from other gym's all over the world!  Come on by, we’d love to meet you. Drop-ins are just $20/class! 

Modern Athletics

1180 N Studebaker Rd
Long Beach, CA 90815
Get directions

Need to Call us?
714.276.8660

 

On the south east side of long beach, on Studebaker road east of Cal state long beach.
 

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