FRIDAY 7-31-15

Warm-up 15min

 

  • Start with easy mile (Or equivalent bike/row)

  • 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

(4)
10min

  • Forward Kick-Thru ( (30 each way)

Weightlifting

(4)
8min EMOM
Form: 6 reps EMOM
Consistency: 6 reps EMOM  (1.5BW/1.2BW)
Intensity: 3 reps EMOM (85% 1RM)

  • All: Deadlift (8xEMOM)

Metcon

  • Form: Metcon (Time)

2 rounds
10 Pull-ups (or super hard ring rows)
15 Push-ups
20 Situps
25 Air Squats

3min rest

  • C/I: Metcon (Time)

2 rounds "Barbara"
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round