Wednesday 11-23-16

Coach's thoughts on today:

Long workout Wednesday.  This is a longer metcon for most people with a whole lot of reps. This is the kind of workout where you're happy to have a few days off and a good ol' holiday binge. Don't skimp on the carbs cause you'll need them for the recovery.


  • Diesel / Amped Warm-up

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


  • Form: Metcon (Time)

10 rounds
6   Jumping Pull-up
15 Air Squats

  • Con: Metcon (Time)

10 rounds
8   Pull-up
20 Air Squats

Rx+ 45/35 F. Sq

  • Int: Sean (Time)

10 Rounds for Time of:
11 Chest-To-Bar Pull-ups
22 Front Squats, 75#

In honor of U.S. Army Staff Sergeant Sean M. Flannery, 29, of Wyomissing, PA, was killed on November 22, 2010

To learn more about Sean click here