360PT Strength WOD 8/10/16


Core: Sets x 4 / 30 Sec Hold "Plank Complex"

  • Hollow Rock Hold
  • Side Plank
  • Plank
    Note:  each position should be held with a tight Isometric hold from the neck down . If you not shaking a little bit your not squeezing tight enough. 

Dynamic Warm up: Reps x 20 / Sets x 1 

  • 3 way band pull apart
  • Hamstring stretch w/ band
  • X-walk 

Strength:

Part A

  • SDHP x 10
  • Dips x 10
  • Plyo Lunge x 10 ( 5 each leg)
  • Bike x 2 Min

    Part B :

    12 min EMOM ( every minute on the minute super set the following movements first min do 1 rep of each and then second min do 2 reps ect for 10 rounds . After you finish the specified reps rest until the clock hits 1 min the rest will get shorter and shorter)
     
  • DB Thruster
  • DB Swings
  • Push up

    Stretch:
  • 10 Minutes stretching and or working on any injuries  or exceptionally tight areas with foam roller, Band stretches , yoga or Static Stretching , heat and or ice . You are not only working on improving mobility , Rehab and injury prevention but this also helps take you out of your Sympathetic state ( fight or flight) and get you back into a Parasympathetic state ( Rest & digest) to help get your body into a recovery mode.

    Motivation: