Tuesday 1-3-17

Coach's thoughts on today:

This metcon will be mostly burpees as far as time goes. The kettlebell and air squats time-wise will be very fast because these sets are small enough to go unbroken. I think this cut-off is a little generous also, considering form has no round of 24 or 21, and if you're doing consistency/intensity and you can't pick up the pace a bit well...

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:25min

  • Form: Metcon (Time)

18-15-12-9-6-3

Burpees
Sit-ups
Russian Kettlebell swing
Air Squat

  • Con: Metcon (Time)

21-18-15-12-9-6-3

Burpees
Sit-ups
Kettlebell swing (24/16)
Air Squat

  • Int: Metcon (Time)

24-21-18-15-12-9-6-3

Burpees
Sit-ups
Kettlebell swing (32/20)
Air Squat

Bendy:22min