MONDAY 2-15-16


  • 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


Intensity do these as A1/A2

  • All: Floor Press (5x5)

Intensity only 3x5

  • Int: Pike HSPU (3x6-12)

In either a strict pike or straddle pike lower down into a good triangle position with elbows back


  • Form: Metcon (Time)


Kettlebell High Pull
Box Jump
Goblet Squat
Jumping Pull-up

  • C / I: Metcon (Time)


Sumo Deadlift High Pull (75/55 -- 115/80)
Box Jump (24/20)
Overhead Squat