THURSDAY 8-13-15



  • 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

  • Ido's squat 2.0

1. Knee Push 10-20ea [work toward straight arm]

2. Knee Push hold 30s ea

3. Sky Reach 10-20ea [add straight arm as ROM improves]

4. Sky Reach hold 30s ea

5. Buddha Prayer 10-20 [extend ROM as possible]

6. Squat Bows 10-20 [extend ROM as possible]

7. Squat Bow hold 30s

8. Shake it out.



  • GHD Situps 

build up to these slow if you are not used to them.  They are rough.  We want people comfortable with this move to work them in on other warm-ups / workouts



Form: 4x8
Con: 5x5
Int: A) 3x3  B) Drop Set (make thorough notes)

  • All: Back Squat (5x5)

Change sets/reps as needed

  • Int B: Back Squat (drops set)



  • Form: Metcon (AMRAP - Reps)

10 Box Jumps
5 Deadlifts

  • Con: Metcon (AMRAP - Reps)

10 Box Jumps 24/20
10 Deadlift 185/135

  • Int: Metcon (AMRAP - Reps)

10 Box Jumps 36/30
20 KBS 32/24