WEDNESDAY 1-6-16

If you weren't able to attend the last seminar, make sure you sign up for this one.  Bring a friend and share the awesome.

https://www.eventbrite.com/e/nutrition-seminar-learn-how-to-fuel-your-body-to-look-and-perform-better-tickets-20235461811

 

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

Metcon:25min

  • Form: Metcon (Time)

600m Med-ball run (20/14)
---
3 rounds
30 Air Squats
20 RKBS
10 Box Jumps
---
600m Med-ball run (20/14)

  • Con: Metcon (Time)

800m plate run (35/25)
---
3 rounds
30 Jumping Air Squats
20 KBS (24/16)
10 Burpee Box Jumps (20/16)
---
800m plate run (35/25)

  • Int: Metcon (Time)

800m plate run (45/35)
---
3 rounds
30 Jumping Air Squats
20 KBS (32/24)
10 Burpee Box Jumps (24/20)
---
800m plate run (45/35)