Workout of the Day: Saturday, 9.9.17

LSitTwins.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll Quads- 3min
Wall Quad stretch- 1min/side

2 sets:
10 Spiderman Step
10 Cossack Squat
10 Duck Walk
10 Jump Squat
10 Yoga Push up
:20/side side plank

STRENGTH:
3 rounds:
A1. Depth Jumps x 3
A2. Bounding Broad Jumps x 3

CONDITIONING:
30min AMRAP, swap after every 400m run.
Teams of 2:
Partner 1: Row for Calories
Partner 2: Wall Ball 400m Run (20/14)


COMPETITOR'S SESSION:

MOVEMENT PREP:
5 mobility as needed:
Theraband sequence:

2 rounds:
Weighted Standing Shoulder Flexion Pull x 10
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
Burpee Tuck Jump x 5

STRENGTH:
3 rounds:
A1. Bar Muscle-up + Bar Dip (2+3)
A2. GHD Sit up x 20
A3. Handstand Walk x 3

3 rounds:
B1. Clean + Front Squat (2 + 2)
B2. Rope Climb Practice

CONDITIONING:
13min AMRAP:
3/2 Legless Rope Climb
12 Handstand Push-ups
6 C2B Pull-ups
12 Ring Dips

Rest 12 min

Complete as many rounds as possible in 7 minutes of:
5 box jumps, 30 in.
225-lb. cleans, 3 reps

Justin McClintock