Workout of the Day: Saturday, 12.30.17

JayOH.jpg

WORKOUT OF THE DAY

MOVEMENT PREP:
Bottom Squat Hold x 1 min
2 rounds:
Yoga Push up x 10
Scap Push up x 10
High Knee Lunge + Twist x 10
Cossack Squat x 10
Squat w/External Rotation x 10
Jumping Lunge x 10

STRENGTH:
3 rounds:
A1. Box Jump + Depth Jump + Broad Jump (1+1+1) x 3
A2. L-sit x :10
A3. Shin Hops x 3
A4. Ring Push-ups x 5-10

CONDITIONING:
Teams of 2, alternating movements--
10 Rounds for time:
10 Burpee
10 Dumbbell Front Rack Lunge (45/20)
10 Box Jump (30"/24")

22 minute time cap
--movements should be fast and smooth. Scale weight, height, and volume to allow them to stay that way.
--Time cap is purposefully tight to inspire maximum hustle.

DAWN PATROL:

MOVEMENT PREP:
5-10 min mobility as needed
2 rounds:
:20 Hollow Hold
:20 Arch Hold
20 Prone pass throughs
20 Band Pull aparts
10 Cossack Squats
10 Pause Jump Squats
10 Reverse Lunge w/High Step
10 Scap Pull up
10 Inchworms

CONDITIONING:
"Amanda"
9-7-5
Ring Muscle-up
Squat Snatch (135/95)
time cap: 9 min

--at 16:00 (or 7 min after last finisher, whichever comes first)

10 minutes to find 1RM Clean and Jerk

at 32:00
"Christine"
Three rounds for time:
Row 500 meters
12 Deadlifts: body weight
21 Box jump (24"/20")

 

Justin McClintock