TUESDAY 6-16-15

Warm-up

15min

  • Plate Warm-up

with a 10-35# bumper:
20 Trunk rotations
20 Golf Swings
20 Rainbows (hip to hip)
15 OH Press
15 Triceps extension
8ea Halo
15 Good mornings
15 Front Squats

  • 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

Gymnastics

10min                                              (3)

  • Double-Unders 

Weightlifting

12min                                                (3)

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

  • Floor Press (1x5)

Do these with your shoulders on the floor and your hips bridged up like the "short bridge" in CC.  This will make this similar to a decline bench press.

Metcon

10min

  • Form: Metcon (Time)

30-20-10
Kettlebell High-Pull
Jumping Pullup

  • Con: Metcon (Time)

30-20-10
SDHP (95/65)
Pullup

  • Int : Metcon (Time)

3 rounds
25 muscle snatch (75/55)
20 Pullup