Workout of the Day: Tuesday, 10.30.18

HeatherJump.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll Lats/Teres major x 3min
2 Sets:
10 Reverse Lunge + High Step
10 Pause Jump Squat
10 Cossack Squat
5 Athletic Burpee
10 Cat/Cow
10 Seated Wall Angel

STRENGTH/SKILL:
15 min to find a heavy set:
Hang Clean Shrug + Dip Clean and Jerk (1+2+2)

CONDITIONING:
For time:
Run 1 mile
30 Hang Clean and Jerk (115/75)
30 Wall Ball (11'/10', 20lb/14lb)
Run 800m
20 Hang Clean and Jerk
20 Wall Ball
Run 400m
10 Hang Clean and Jerk
10 Wall Ball
time cap: 20 minutes

Note: This time cap is intentionally aggressive, very few athletes will finish this workout.

DURABLE

PREP:
2 Sets:
10 Jumping Pause Squat
10 Reverse Lunge
10 Cossack Squat
5 Burpee to Touch
10 Scap Push up
10 Scap Pull up
10 Hanging Knee Tuck

WORK:
4 Sets:
5/side Renegade Rows
5/side DB Front Rack Lunge
:20-:30 Hanging Tuck Hold
10 Tough Push ups

HUSTLE:
16min E2MOM

station 1:
5 DB Squat Thrust
5/side DB Suitcase Lunge

station 2:
1:00 Fan Bike
:30 AMRAP Burpee Over Hurdle

Justin McClintock