TUESDAY 11-3-15

Warm-up:20min

  • OPT's Dynamic ROM Warmup

http://vimeo.com/68055023

This warm-up doesn't have rep ranges just move and get warm and loose

This Warmup is about moving so feel free to throw some of these movements in randomly it is a really dynamic joint sequence.

-- Elbow Egg-beater
-- Shoulder Rolls
-- Single Arm Circles
-- Double (opposite) Arm Circles
-- Discus Rotation
-- Toe 'n' Reach
-- Lunge Rock 'n' Reach
-- Air Deadlift
-- Single leg RDL
-- Knee Circles
-- Hip Twist
-- Hip Pivot Step
-- Ankle Twists
-- Squat Bottoms
-- Squat Round & Rolls
-- Side Lunge/Cossack Squat
-- Single Leg Hip/Knee/Ankle
-- Some Air Squats & Lunges (variation)
-- Some more Arm circles
-- Side Bends
-- Wide stance Side bend (progressive)
-- Twist & Reach
-- Twist & Reach Pulses
-- Reaching Side Bend
-- Reach Back Twists
-- Hip Circles
-- Hip Hinging
-- Some more Air Squats

  • Agility

Weightlifting:15min

  • Bench Press (1x5) Build to a 5RM in 15min

Metcon

  • Form: Metcon (AMRAP - Rounds and Reps)

10min AMRAP

8 Push-ups
12Air Squats

  • Con: Metcon (AMRAP - Rounds and Reps)

10min AMRAP

12 Push-ups
18 Air Squats

  • Int: Metcon (AMRAP - Rounds and Reps)

10min AMRAP

20 Push-ups
20 Wallballs
20 Double Unders