Workout of the Day: Saturday, 10.14.17

GroupDUs.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
10 Scap Push up
10 Scap Pull up
10 Hanging Knee Tuck

2 rounds:
30' Slow Bear Crawl w/AbMat on lower back
30' Lateral Lunge
30' High Knee Lunge + Twist
30' Broad Jump
30' Butt Kickers

then: 200m run as a group

CONDITIONING:
Teams of 3:
Run 1 mile
75 Toes-to-bar
75 Thrusters (95/65)
150 AbMat situps
150 Air squats

Everybody runs 1 mile each. 1 person working at a time on all other movements, break it up however you like, get to total reps as a team. Stay fast, this should be constant movement. Scale as needed to keep it that way.

DAWN PATROL:

MOVEMENT PREP:
5-10 min mobility as needed

500m row
30' Spiderman step
30' Inchworm
30' Lateral lunge
30' Crab Walk
10 Scap Pull ups
10 Scap Push ups
10 Scap Circles
50 Mountain Climbers

STRENGTH:
3 rounds:
A1. Handstand Walk x 30'
A2. Bar Muscle-up x 4
A3. GHD Sit-up x 20

B. Warm-up/prepare for conditioning.

CONDITIONING:
Team Series Event 7-ish:

0:00-2:00 Partner 1-- Max HSPU
2:00-4:00 Partner 2-- Max HSPU
4:00-6:00 Partner 1-- Double-unders
6:00-8:00 Partner 2-- Rest
8:00-10:00 Partner 1-- 1-rep-max back squat
10:00-12:00 Partner 2-- 1-rep-max back squat

Justin McClintock