Workout of the Day: Friday, 10.19.18

RhiDead.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10/side Bottoms-up KB Press
30'/side Bottoms-up KB Walk
10 SA KB Thruster
10 SA KB Swing
10 KB Plank Pull Under
:10 Ring Support
:30 Plank

STRENGTH/SKILL:
6 Sets:
A1. Strict Press x 3
-looking to add 3%-5% each set from last week
A2. Weighted Dynamic Step-up x 3/side

CONDITIONING:
9 minute AMRAP:
3-6-9-12...
Hang Power Clean (115/75)
Push Press

Every time you break, perform 8 Burpee Over Barbell

Score is total barbell reps.
Round of 3- 6
Round of 6- 18
Round of 9- 36
Round of 12- 60
Round of 15- 90
Round of 18- 126
Round of 21- 168
Round of 24- 216

DURABLE

PREP:
2 Sets:
10 Air Squat
Dynamic Step up x 3/side
5 Burpee
10 Scap Push up
10 Yoga Push up
10 Star Plank Extension
10 Scap Pull up
10 Hanging Knee Tuck

WORK:
2-3 Sets each:

A1. Side Plank DB Rotation x 7/side
A2. Seated Hammer Curl x 8
A3. Seated Arnold Press x 8

B1. Supinated Pull up x 3
B2. Lateral Box Jump x 3/side
B3. Seated Sled Pull x 30'

HUSTLE:
16min EMOM

Standing Sled Pull x 30'
Russian Twist x 10/side
Lateral Box Jump x 4/side
Supinated Pull up x 5-10

Justin McClintock