Wednesday 11-2-16

Coach's thoughts on today:

The plate warm-up is so simple and yet so effective, just keep in mind that big ranges of motion in those movements matters, you can still get lazy and miss the benefits. No magic in this workout, just work. Changing modalities is always a bit of a shock, so try to be ready, expect it, in the first few reps of each new movement really focus on good technique and settle in. This has the added bonus of calming the mind and staying relaxed.


  • 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
10 Overhead Squats
With a 2.5# -10# metal plate
10 Xiaopang forward
10 Xiaopang backward


  • Form: Metcon (Time)

500m row
400m run
30 Box Jump
30 Wallballs
30 speed singles

  • Con: Metcon (Time)

800m row
800m run
45 Box Jumps (24/20)
45 Wallballs (20/14)
45 Double Unders

  • Int: Metcon (Time)

1000m row
1mile run
60 Box Jumps (24/20)
60 Wallballs (20/14)
60 Double Unders