Tuesday 6-21-16


  • 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


Every 90S

  • Form: Ring Row (6x12)

Every 90s -- moving back is ok on this set to keep maximum difficulty.

  • Con: Pull-up / Chin-up (6x10)

Strict till you can't then kip with controlled negative.

  • Int: Pull-up / Chin-up (6x8)



  • Form: Metcon (Time)

4 rounds
30 Sit-ups

  • C/I: Metcon (Time)

4 rounds
20 SDHP (95/65 - 115/80)
20 Alt Figure 8 Sit-ups (20/14)

Figure 8 Sit-up: Start with Medball touching the floor over your head perform a sit-up touching the floor outside your right leg, then lift the ball over your knees to touch the floor outside your left leg before returning it to the floor as you lay back to the ground.  Alternate the starting side.