MONDAY 1-18-15

Warm-up:15min

  • 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:20min

  • Form: High-Hang Snatch

  • Con: Hang Snatch (5x3)

  • Int: Snatch (5x2)

Metcon:8min

  • Form: Metcon (AMRAP - Reps)

2 Hang Power Snatch
2 Box Jumps
4 Hang Power Snatch
4 Box Jumps
6 Hang Power Snatch
6 Box Jumps...

  • Con: Metcon (AMRAP - Reps)

2 Hang Power Snatch (75/55)
2 Box Jumps (24/20)
4 Hang Power Snatch
4 Box Jumps
6 Hang Power Snatch
6 Box Jumps...

  • Int: Metcon (AMRAP - Reps)

2 Hang Snatch (75/55)
2 Box Jumps (24/20)
4 Hang Snatch
4 Box Jumps
6 Hang Snatch
6 Box Jumps...