Tuesday 3-21-17

Coach's thoughts on today;
These rep number on EMOM, should be tough, specially if you go heavy enough.  The 2min between each will be needed to prep for the next 5min set.

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)

3x Burgener going up in weight each time.
3x Skill Transfer going up each time.

Metcon

  • Form: Metcon (No Measure)

EMOM:
5 sets: 15 RKBS
2min rest
5 sets: 10 Box Jumps
2min rest
5 sets: 15 RKBS
2min rist
5 sets: 10 Box Jump

All pertinent info in your notes.

  • C/I: Metcon (2 Rounds for weight)

EMOM:
5 sets: 15 KBS
2min rest
5 sets: 15 Box Jumps (20/16)
2min rest
5 sets: 15 Deadlifts
2min rist
5 sets: 15 Box Jump (20/16)

Kettlebell swings and Deadlifts as heavy as possible...Remember...this is EMOM so choose wisely.