WEDNESDAY 7-15-15

Warm-up

15min

  • 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

  • Animal Flow Dynamic Warm-up

Ape wrist & hip stretch 10ea
Ape Reach 10ea
Ape Flexion Chain 10ea
Twisting Hip Stretch 10ea (or advanced)
Loaded Beast Stretch 10ea
Crab Reach 10ea
Scorpion Reach 10ea

Metcon

40min

  • Form: Metcon (Time)

800m run
20 Push-up
20 Walking Lunge Steps
800m run
20 Push-up
20 Walking Lunge Steps
800m run

  • C / I: Metcon (Time)

1mile run
20 Push-up
20 Walking Lunge Steps
1mile run
20 Push-up
20 Walking Lunge Steps
1mile run