“He’s doing the Bruce Lee thing in many ways: the art of expressing the human body. He is his genuine self.”

Watch – Conor McGregor Knows You’re Laughing at His Movement Drills from mmafighting.com. Well, I’m not. I consider Ido Portal as one of the greatest movers of our time. His mastery of so many fields from traveling the world for 17 years gathering information from martial arts, dancing, physio therapy, ballet, gymnastics, capoeira, yoga and what the human body is capable of along with his no bullsh*t approach to moving makes him one of the most fascinating people to watch and listen to. For Ido, it’s about solving kinetic puzzles and figuring out what your body needs right now. If you’re not following him on any social media outlets, get to it. (And sorry, Cassiday, Ido has been manbunning for years and let’s hope he never stops.)

Sunday – Gym is closed. 

Warmup

Jump Rope 3 Minutes
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Medicine Ball Backward Overhead Throws

B.
3 sets
5 Medicine Ball Push Press

Lift

Levels 2-4
5 sets
5 Push Press (75%)
30 seconds max reps Pull-ups (strict/band assist – no kipping)

Levels 0/1
5 sets
5 Kettlebell Push Press (single or double)
30 seconds max reps Ring Rows

Conditioning

These 3 can be done in any order. The instructor will let you know where to start.

Alternate with a partner:

A.
3 Rounds

Medicine Ball Complex:
30 sec each for max reps
Backward Overhead Throw
Chest Pass
Push Press
Ball Slam (use rubber medballs for this exercise)

B.
3 Rounds

60 sec Overhead Plate Walk
60 sec rest

(L3/4 – 45/35, L2 – 35/25, L0-1 – 25/15)

C.
3 Rounds

Levels 3/4
60 sec Double Unders
60 sec rest

Levels 0-2
60 sec Single Unders
60 sec rest