Wednesday 8-24-16


  • 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


  • Form: Metcon (AMRAP - Rounds)

20min AMRAP
50m Farmers Carry
50m Walking lunges
400m run

  • Con: Metcon (AMRAP - Rounds)

30min AMRAP
50m Farmers Carry (24/20 -- 32/24)
50m Walking lunges
400m run

  • Int: Metcon (AMRAP - Rounds)

30min AMRAP
50m Plate pinch Farmers Carry (35/25)
50m OH Walking lunges (35/25)
400m run