360PT Metcon WOD 8/4/16

Core: Reps x 12 / Sets x 4

Core: reps x 12 / Sets x 4 

  • T2B w/DB
  • Straight Leg sit up 

Part B

  • Glute complex x 15 reps x 2 Sets

Dynamic Warm up: x 1 Set

  • Shoulder Abduct & Adduct w/band x 20 reps 
  • 3 Way Band Stretch ( Lat stretch, Pitchers stretch, Chest stretch) hold about 30 sec each position
  • Russian Baby maker
  • Couch Stretch ( try to get a min or so on each side)

    Metcon
    Note: we are going to do a TABATA each super set
    so set your TABATA timer  20 sec on/10 sec off for 8 rounds = 4 min each super set . then move onto the next Superset . just do one pass through Part A, B, C

    Part A
  • Sprinters w/box ( focus on a good arm swing)
  • Squat hold ( use a Bosu ball or other unstable surface if you have one )

    Part B
  • Chest pass w/Med ball ( try to be fast )
  • Push up hold at bottom position ( use a Bosu ball or unstable surface if you have one) 

    Part C
  • Pull through w/band ( focus on being explosive keep good flat back)
  • Supine Row Hold at top

    Part C
  • Skiers
     
  • 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: