WEDNESDAY 2-10-16

Warm-up:15min

  • Lowy Warm-up

http://youtu.be/WrcSydO3Mzk

--10ea Torso Rotations
--10ea Golf Swings
--10ea Straight Leg Swings
--10ea Butt Kicks
--10ea Side Leg Swings
--5ea Deep Lunge(think about splits)
--3ea 5-7secDown-Dog Jump to Squat
  (Stretch into bottom position of squat)
--3ea 5-7sec Knee/Ankle stretch
--5x UpDog/Inch Worm
--5x ea "Perfect" stretch
--10ea Over/Unders (palms up)
--10ea Over and Backs
--10ea Arm Circles Forward/Backward
--10 Jumping squats
  (sit low explode -- not piston reps)
--10ea Jumping Lunges

  • Ido's squat 2.0

http://youtu.be/lbozu0DPcYI

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.

Gymnastics:10min

  • Tuck Planche (Practice)

https://youtu.be/aQ0f4lCvQiQ

Work toward a planche position, if all you can do is a support with a knee tuck that's fine.

Metcon:20min

  • Form: Metcon (AMRAP - Rounds)

AMRAP 15min
20m Walking Lunges
100m Run
10 Kb Snatch right
10 Kb Snatch left

for walking lunges start at the front door and lunge around the building to the back door and then begin the run

record kb weight in notes.

  • Con: Metcon (AMRAP - Rounds)

AMRAP 20min
20m Walking Lunges
100m Run
10 Kb Snatch right (20/12)
10 Kb Snatch left

  • Int: Metcon (AMRAP - Rounds)

AMRAP 20min
20m Walking Lunges
100m Run
3 Kb TGU right (32/24)
3 Kb TGU left