Monday 6-13-16

Warm-up:15min

  • Agility Drills

  • 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.

Weightlifting:30min

  • A1: Push Press (5x5)

Form perform 5x8

  • A2: Hinge Row (5x12)

Gymnastic body Pulling drill

Metcon:7min

  • Form: Metcon (2 Rounds for reps)

Rd 1: 3min AMRAP
2,4,6,8,10...ETC.
RKBS
Burpees
1min rest

Rd 2: 3min AMRAP
2,4,6,8,10...ETC.
Sit-ups
Air Squats

  • Con: Metcon (2 Rounds for reps)

Rd 1: 3min AMRAP
2,4,6,8,10...ETC.
KBS (24/16)
Burpees
1min rest

Rd 2: 3min AMRAP
2,4,6,8,10...ETC.
V-ups
Jumping Air Squats

  • Int: Metcon (2 Rounds for reps)

Rd 1: 3min AMRAP
2,4,6,8,10...ETC.
KBS (32/24)
Burpees box jump (24/20)
1min rest

Rd 2: 3min AMRAP
2,4,6,8,10...ETC.
Knees to Elbow
Jumping Back Squats (45/33)*

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