Monday 1-23-17

Coach's thoughts on today:
This is going to get really rough. be realistic with these weights and you'll be okay, the rest between rounds is going be a life saver but remember you only have 2min to change weights and you will need to change weights because these movements require it.  

Warm-up:15min

  • SR Flow Warm-up

https://youtu.be/6I8qRvuhODo

5 Downward facing dog Pulses
     PERFORM ALL THESE MOVEMENTS RIGHT THEN REPEAT LEFT
5 Lunge with knee push-out
5 Lunge with internal rotation
5 Kneeling torso rotation (inside)
5 Kneeling torso rotation (outside)
5 Lunge with anterior chain pulse
5 Kosack squat to Spider-man lunge
5 Downward facing dog pulses (then repeat on the left -- finish with 5 more down dog)
5 Forward hip circles
5 Backward hip circles
5 Fire hydrants
     REPEAT ON THE OPPOSITE SIDE
5 Bird-dogs (each side)
5 Cat / Cow
5 Downward facing dog pulses
5 Squatting hip opener (each side)
5 Wide stance alternating toe touch
5 Wide stance torso rotation (each side)

Metcon

  • Form: Metcon (4 Rounds for weight)

EMOM
    1-6: 5 Hang Power Cleans
    7-8: Rest/change weights
  9-14: 5 Front Squats
15-16: Rest/change wts
17-23: 5 Push-Press
24-25: Rest/change wts
26-31: 5 Deadlifts

  • Con: Metcon (5 Rounds for weight)

EMOM
    1-6: 8 Power Cleans
    7-8: Rest/change weights
  9-14: 8 Front Squats
15-16: Rest/change wts
17-23: 8 Push-Press
24-25: Rest/change wts
26-31: 8 Deadlifts
32-33: Rest/change wts
34-39: 8 Overhead Squats

  • Int: Metcon (5 Rounds for weight)

EMOM
    1-6: 8 Power Snatch
    7-8: Rest/change weights
  9-14: 8 Cleans
15-16: Rest/change wts
17-23: 8 Push-Jerk
24-25: Rest/change wts
26-31: 8 Clean Pull
32-33: Rest/change wts
34-39: 8 Overhead Squats