Friday 1-6-17

Coach's thoughts on today:

To maximize both scores you need to have a pretty good idea of the weights you want to start with just like the Total from Wednesday, and then make quick decisions, you'll only get a few attempts. Add the fatigue from coming off the rower and you need to factor in some quick recovery. There really is a lot of strategy to get the best out of this workout. 


  • 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


Each round will consist of:
3min max row for calories
5min to 1RM Push press/Front squat/Deadlift Or Intensity lifts
5min rest

  • A1: Metcon (3 Rounds for calories)

3min row for cal

  • A2: Metcon (3 Rounds for weight)

Rd 1: Push press
Rd 2: Front Squat
Rd 3: Deadlift

  • Int: Metcon (3 Rounds for weight)

Rd 1: Snatch
Rd 2: Clean
Rd 3: Cluster