Wednesday 11-16-16

Coach's thought on today:

150 Burpees can be a whole lot of suck and sore.  Triceps are probably still a little sore from Monday so Form might be the best option depending on how you feel.  Rx+ if you want to load your squats.  Also doing this many burpees it's easy to get loose through the middle, don't.  Try to stay tight and not hyper extend your low back either on the way up or down.

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:30min

  • Form: Metcon (Time)

50-40-30-20-10
Air Squats
25-20-15-10-5
Burpees

  • Con: Metcon (Time)

50-40-30-20-10
Air Squats
Burpees

  • Int: Metcon (Time)

50-40-30-20-10
Back Squats (45/35)
Burpees

Skill

With any time remaining...Open Skill session.