Tuesday 5-17-16


  • 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


  • F/C: Metcon (10 Rounds for reps)

With a 90s running clock
Run 120m/200m
AMRAP P. Cleans

Record weights
Consistency do 200m runs

  • Int: Gutterball (10 Rounds for reps)

With a 90s running clock:
Run 200m
AMRAP Power Cleans @ BW
Rest 90s