Thursday 12-22-16

Coach's thoughts on today:

Are you in the spirit yet?

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:45min

  • 12 days of Christmas (Time)

1: 120m Run
2: 2 HSPU
3: 3 Deadlifts 135
4: 4 Burpees
5: 5 Pull-ups
6: 6 Hang Power Cleans 135
7: 7 Wallballs
8: 8 Sit-ups
9: 9 Front Squats 135
10: 10 T2B
11: 11 Push Press 135
12: 12 Muscle-ups