Workout of the Day: Saturday, 1.20.18

SarahOHS.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Hamstring Stretch x 1min/side
2 sets:
10 Cat/Seal Stretch
10 Pause Jump Squat
10 Cossack Squat
10 High Knee Lunge + Twist
then:

"Snatch" cone game

STRENGTH:
3 sets:
A1. Handstand Hold x :30
A2. Weighted Ring Dip x 5

CONDITIONING:
Teams of 2, Alternating Movements--
12 rounds for time:
10 DB Deadlift
10 DB Push Press
10 DB Front Rack Lunge
-pick a single weight you will use for all 3 movements.

time cap: 18 minutes

DAWN PATROL:

MOVEMENT PREP:
TBand Sequence
2 rounds:
30' High Knees
30' Butt Kickers
30' Carioca
30' Spiderman steps
30' Lateral Lunge
30' Bear Crawl
30' Crab Walk

STRENGTH:
3 sets:
A1. 7 Tap Swing + Rings-to-Hips w/band between toes
A2. 60' Handstand Walk
A3. 10 Hip/Back Extension

CONDITIONING:
At 0:00--
7min AMRAP:
10 Power Snatches (75/55)
3 Bar Muscle-ups

At 7:00--
Find 1RM Front Squat

At 15:00
40/30 cal Assault Bike
180' Box Sled Push (90/45)

Time cap: 25:00

Justin McClintock