360PT Metcon WOD 8/16/16

Core: Reps x 12 / 4 x Sets

  • Mini Hollow Rock
  • Side Crunch
  • Side kick/ Back Kick

Dynamic Warm up: Reps x 20 / Sets x 1

  • Black Burns
  • Leg Swings
  • Air Squats

Metcon: 30 Seconds on / 15 Sec off x 4 sets each movement
for example on part #1 do 30 sec of Broad jumps, rest 15 sec then do 30 sec of Lunge hold you could start w/right left foot then left foot forward next set,  t repeat 3 more times then go to Part # 2 ect. 

Part # 1

  • Broad Jumps ( focus on landing softly not just distance)
  • Lunge Hold ( start w/right leg next set go left foot forward ) 

    Part # 2
  • TGU ( if you have a hard time doing a TGU do just the first part which is going from your back to seated position with weight) 
  • Mountain Climber if its difficult on your shoulders you can lean up against something at 45 degree angle or less:

    Part # 3
  • Pec Flys w/ Band
  • Pull Throughs w/band

Part  # 4 ( shadow box and kick or use heavy bag if you have one) 

  • Kicking ( Ax Kick, Front Snap Kick, Round House Kick, Side Kick) 
  • Boxing combo on bag
  • 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: