Tuesday

SUPER YOUTH, BEGINNER & MASTERS 50-59YRS

(Pre-Workout) Mobility 

(Pre-Workout) SSS CrossOver Symmetry 

(Mobility&Warm-Up) 5mins Overhead Walking Lunge  

(A) 5x1 Front Rack Step Up 12"

(B) Individually for max reps-8 Rounds Max KTE/TTR, 6 Double DB Front Rack Step Ups AHAP 12" 

(C) 5x7 GHDSU 

(D) Intervals 30sec:15sec x 10 Bike or 60sec:30sec x 10 Row 

(Post-Workout) SSS CrossOver Symmetry  

(Post Workout) Mobility 

FROM THE COACH (Pre-Workout Mobility) See the Mobility Master about your limitations. Attack your 

biggest limitation until it is fixed. Then move on. We will mobilise for the movements in the workout as a group (Pre-Workout SSS) Work through the activation or plyo phase of the crossover symmetry system (Mobility & Warm Up) Your coach will show you (A) Do 1 on your left then 1 on your right (B) Step both feet up onto the box each rep. Make sure you alternate which foot leads each rep. (D) You may disagree, but the bike will fit in well here (Post Workout SSS)  Work through the recovery system or iron scap of the Cross-Over Symmetry (Post Workout Mobility) Undo the tightness you just created, roll stretch recover

INTERMEDIATE & MASTERS 40-49YRS  

   

(Pre-Workout) Mobility 

(Pre-Workout) SSS CrossOver Symmetry 

(Mobility&Warm-Up) 5mins Overhead Walking Lunge  

(A) 5x1 Front Rack Step Up 12"

(B) Individually for max reps-8 Rounds Max Invert2Cliffhanger, 6 Double DB Front Rack Step Ups AHAP 12" 

(C) 5x7 GHDSU 

(D) Intervals 30sec:15sec x 10 Bike or 60sec:30sec x 10 Row 

(Post-Workout) SSS CrossOver Symmetry  

(Post Workout) Mobility 

FROM THE COACH (Pre-Workout Mobility) See the Mobility Master about your limitations. Attack your 

biggest limitation until it is fixed. Then move on. We will mobilise for the movements in the workout as a group (Pre-Workout SSS) Work through the activation or plyo phase of the crossover symmetry system (Mobility & Warm Up) Your coach will show you (A) Do 1 on your left then 1 on your right (B) Step both feet up onto the box each rep. Make sure you alternate which foot leads each rep. (D) You may disagree, but the bike will fit in well here (Post Workout SSS)  Work through the recovery system or iron scap of the Cross-Over Symmetry (Post Workout Mobility) Undo the tightness you just created, roll stretch recover

ADVANCED 

(Pre-Workout) Mobility 

(Pre-Workout) SSS CrossOver Symmetry  

(Mobility&Warm-Up) 5mins Overhead Walking Lunge  

(A) 5x1 Front Rack Step Up 12"

(B) Individually for max reps-8 Rounds Max Front Lever2Cliffhanger, 6 Double DB Front Rack Step Ups AHAP 12" 

(C) 5x7 Banded GHDSU 

(D) Intervals 30sec:15sec x 10 Bike or 60sec:30sec x 10 Row 

(Post-Workout) SSS CrossOver Symmetry  

(Post Workout) Mobility 

FROM THE COACH (Pre-Workout Mobility) See the Mobility Master about your limitations. Attack your biggest limitation until it is fixed. Then move on. We will mobilise for the movements in the workout as a group (Pre-Workout SSS) Work through the activation or plyo phase of the crossover symmetry system (Mobility & Warm Up) Your coach will show you (A) Do 1 on your left then 1 on your right (B) Step both feet up onto the box each rep. Make sure you alternate which foot leads each rep. (D) You may disagree, but the bike will fit in well here (Post Workout SSS)  Work through the recovery system or iron scap of the Cross-Over Symmetry (Post Workout Mobility) Undo the tightness you just created, roll stretch recover