Wednesday 10-26-16

Coaches thoughts on today:

Get those hips loose, those lunges and toes to bar don't need any more resistance.  You may still be feeling the pull-ups from Monday and so linking toes to bar might be harder today than normal, so really try to keep a good pace on the lunges.  Good pose running involves a lot of hamstrings which will be fatigued from the lunges but try to run tall and pull from the hamstring not the hip. (if you don't know about pose running ask)


  • 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.


  • Form: Metcon (Time)

5 rounds
400m run
20 Alt Fwd Lunge
20 Hanging Knee raises

Rx+ if you weight the lunges

  • C/I: Metcon (Time)

5 rounds
400m run
20 Alt Fwd Lunge (95/65 -- 135/95)
20 Toes to bar