MONDAY 8-31-15

Warm-up

  • Diesel / Amped Warm-up

https://youtu.be/GaR72bpjSa4

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

Weightlifting

  • All: Farmer's Carry (5x100m)

Metcon

  • Form: Metcon (3 Rounds for reps)

6min AMRAP X 3

400m run
Max Deadlift

2min rest

400m run
Max Sit-up

2min rest

400m run
Max Push-ups

  • Con: Metcon (3 Rounds for reps)

6min AMRAP X 3

400m run
Max Deadlift 185/155

2min rest

400m run
K2E

2min rest

400m run
Max Push-press 95/65

  • Int  : Metcon (3 Rounds for time)

6min AMRAP X 3

400m run
Max Power Clean 185/135

2min rest

400m run
K2E

2min rest

400m run
Max Push-press 115/85