Workout of the Day: Saturday, 10.7.17

LookLuis.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
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

STRENGTH:
10min to find Max Unbroken Ring Push-ups (2 sets minimum)

CONDITIONING:
"Moving Day"
Teams of 2, 22min AMRAP:
50 Box Jumps (24"/20")
200m Partner Box Carry
50/side DB Walking Lunge (45/20)
200m DB Front Rack Carry
50 Sandbag Bear Hug Squat
200m Partner Sandbag Carry

-50 jumps, etc per team NOT per person
-pick a sandbag that scares you a little

DAWN PATROL:

MOVEMENT PREP:
5 mobility as needed:
Theraband sequence:

2 rounds:
Ring Support x :10
Ring Bottom Support x :10
Yoga Push up x 10
Scap Pull ups x 10
Scap Circles x 5/direction
Wall Walk x 3
Cossack Squat x 10
Inchworm x 5
Jump Squat x 10

STRENGTH:
A1. Strict HSPU x (Max-1)
A2. Strict Ring M/U x (Max-1)
A3. Weighted Hand Release Push-up x (Max-1)

B. Clean Ladder (18min cap)
--lift every 90 seconds
--Add (20/10) each lift
--Aim for 4-5th rep to be above 90%
--if you fail to complete a lift within 90 seconds, your session is over

CONDITIONING:
Team Series Event 2:
Teams of 2--
For time:
120 double-unders, each, relay
120 chest-to-bar pull-ups, total, sets of 15
120 hang power snatches, total, sets of 15 (95/65)
120 double-unders, each, relay

Cap: 15 minutes

Justin McClintock