Workout of the Day: Saturday, 12.23.17

JZDudaWB.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 Yoga Push-up
10 Cossack Squats
10 Crab Extensions
10 Duck Walks
10 Squat Jumps
10 High Knee Lunge + Twist

STRENGTH:
4 sets:
A1. Weighted Ring Dip x 3
--go heavy with full ROM
A2. Wall Walk x 3 w/5 second pause
--maintain hollow position throughout

CONDITIONING:
Teams of 4:
For time--
40-36-32-24 Sandbag Zercher Squat
100-80-60-40 Bent Over Barbell Row (135/95)
200-160-120-80 Russian Twist w/KB (24/16kg)

--Russian twists are totals; 200 twists= 100/side
--break up work evenly

DAWN PATROL:

MOVEMENT PREP:
2 rounds:
20 Banded Good Morning
20 Banded X-Walk
10 Crab Extensions
10 Yoga Push ups
10 Star Plank Extensions
10 Duck Walk

CONDITIONING:

2017 OPEX Winter Classic

starting with an empty bar...
EVENT 1
at 0:00
-find a max weight of the complex:
1 squat clean
2 Front Squat
3 Split Jerk

--at 10:00

EVENT 2
6 Min AMRAP:
6 Pull ups
4 C2B Pull ups
2 Bar Muscle-ups

--at 20:00

EVENT 3
8 min AMRAP:
10 Strict Press (115/75)
15 OHS
20 Push Press
25 Front Squat
30 Push Jerk
35 Back Squat

--at 34:00

EVENT 4
12 min AMRAP:
50 Alternating DB Snatch (50/35)
40 Burpee Box Jump (24"/20")
30 Calorie Row

 

Justin McClintock