THURSDAY 11-19-15


  • Diesel / Amped Warm-up

20Jumping Jacks
20Seal Jumps with Leg Switches
20Pogo Jumps
5eFull Body Circles
10Arm Circles each (forward and back)
10Elbows Circles each (F / B)
10Wrist Circles (F / B)
5eShoulder Rotations
10Air Squats
10Squat to Stand
10Push-up Plus (Level 1)
10Push-up Plus (Level 2)
10Push-up Plus (Level 3)
5ePush-up Plus (Level 4)
8    Cobra
5eMt Climber/Spiderman
5eMt Climber/Twist
5ePerfect Stretch
15Band Pull Aparts
10Band Dislocates
5    Plow to Straddle/Pancake
5    Backward Rolls into Pigeon
3eSquat to Forward Lunges
5eStanding Glute Stretch
5eCradle Walks


  • Form: Metcon (3 Rounds for reps)

2min clock:

200m run
AMRAP Jumping Air Squat

rest 8min X3

This should be a really hard 2min requiring all 8 min recovery.  Each should be all out.

  • C/I: Metcon (3 Rounds for reps)

200m Run
10 Front Squat (95/65 -- 135/95)
AMRAP Jumping Air Squat

If you can't finish all 10 reps and then get into JAS then do the lower level.