TUESDAY 5-19-15



  • OPT's Dynamic ROM Warmup


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


10min                                              (4)

You may need to do some progressions to help build this.

Here are a few option, talk to your coach to figure out your specific scale work and record in your notes


  • L-Sit 

Don't worry about sets/reps/time etc.  Just do work for the whole time


12min                                                (4)

In 12 Minutes build to a heavy set of 5 Push Presses

  • Push Press (1x5)



  • Form: Metcon (AMRAP - Reps)

10min AMRAP
20 Overhead Walking lunges
20 Push-up

record weight in comments

  • Con: Metcon (AMRAP - Reps)

10min AMRAP
20 Overhead Walking lunges (45/25)
20 Push-up / Ring Dips

  • Intensity: Metcon (AMRAP - Reps)

10min AMRAP
20 Overhead Walking lunges (45/25)
15 Ring Dips
10 Plate Thrusters