SATURDAY 5-30-15

Warm-up

15min

  • 800m run

  • 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

Weightlifting

15min

  • Farmer's Carry (4x100m)

Metcon

  • Metcon (Time)

25 Thrusters (95/65)

25 Box Jumps (30/24)
15 Thrusters (115/80)
15 Box Jumps
5 Thrusters (135/95)
5 Box Jumps