Friday 3-25-16

Warm-up:20min

  • 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.

Metcon

  • Form: Metcon (Time)

200 Singles
50 Box Step-ups
175 singles
40 Box Step-ups
150 singles
30 Box Step-ups
125 singles
20 Box Step-ups
100 singles
10 Box Step-ups

  • Con: Metcon (Time)

50 Double Unders
50 Box Step-ups (24/20)
40 Double Unders
40 Box Step-ups
30 Double Unders
30 Box Step-ups
20 Double Unders
20 Box Step-ups
10 Double Unders
10 Box Step-ups

  • Int: Metcon (Time)

100 Double Unders
50 Box Step-ups (24/20)
80 Double Unders
40 Box Step-ups
60 Double Unders
30 Box Step-ups
40 Double Unders
20 Box Step-ups
20 Double Unders
10 Box Step-ups