Workout of the Day: Tuesday, 10.2.18

CleanWarmupRear.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Theraband Shoulder Warm-up

2 Sets:
30' Bear Crawl
30' Reverse Bear Crawl
30' Crab Walk
30' Spiderman Step + OH Reach
30' Inchworm
30' High Skips

STRENGTH/SKILL:
4-5 Sets:
Ring Muscle-up work- pick 1
a. 0 C2B-- C2B Pull up + Dip (3 + 3) x 2
b. 1+ C2B-- Jumping Ring MU x 5
c. 1+ MU-- Swing + Pull + MU (1+1+1) x 1-2

Handstand Walk Work
a. No HS-- Box HS Walk x 180˚ x 2
b. HS :03+-- Spotted HS Walk x 15'
c. HS Walk 5'+-- Handstand + HS Walk (:05 + 10')

CONDITIONING:
16min EMOM
min 1- 15' Handstand Walk
min 2- 5 Ring Muscle-up
min 3- 15 Toes-to-Bar
min 4- AMRAP Burpee Box Jump Over (24"/20")
Score is total Burpee Box Jump Over

DURABLE

PREP:
2 sets:
10 Single Arm KB Swing
10 KB Clean
10 KB Press
10 KB Plank Pull-under
10 TGU Sit-up

WORK:
4-5 Sets:
DB Deadlift + DB Squat + DB Thruster (3+3+3)
Single Arm KB Row x 8/arm
Ring Push-up x 5-10

HUSTLE:
Every 90 seconds x 8
station 1:
6 DB Cluster
12 Burpee Over DBs

Station 2:
:20-:45 Ring Plank
12 Bent Over Dual KB Row

Justin McClintock