WEDNESDAY 8-26-15

Warm-up

  • Diesel / Amped Warm-up

https://youtu.be/GaR72bpjSa4

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

Metcon

  • All: Metcon (6 Rounds for reps)

4min AMRAP
Sledge hammer strikes
1min rest

4min AMRAP
Row for Calories
1min rest

4min AMRAP
Landmine Rotations
1min rest

4min AMRAP
Negative Body Lever (stall bars)
1min rest

4min AMRAP
Overhead walking lunge steps
1min rest

4min AMRAP
Box Jumps

LANDMINE: Form - choice / Consistency - 15/5 / Intensity - 25/15

Neg Body Lever:
https://youtu.be/X_g8d9IykVE
Form - break at hips is fine / Consistency & Intensity - straight and controlled.

Walking Lunge: Form - choice / Con & Int - 45/25

Box: Form - choice / Con & Int 24/20