Workout of the Day: Wednesday, 10.10.18

ChrissyOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Foam Roll/Softball Hammies x 2min

2 sets:
10/side SA Russian KB Swing
30' Walking SL RDL
30'/side SA KB Front Rack High Step Lunge
30' KB Push Bear Crawl
30' Inchworm

STRENGTH/SKILL:
Deadlift
5 Sets x 5
-first set at 73%
-no dropping
-look to build on last week by 3-5% each set

CONDITIONING:
4 Rounds for time:
12 Alternating DB Snatch (50/35)
12 DB SA Front Rack Lunge (50/35)
12 Burpee Over DB
time cap: 12 minutes
-Alternate arm used for Front Rack each round (1st round R arm, 2nd round L arm, etc)

DURABLE

PREP:
2 Sets:
10 Air Squat
10 Cossack Squat
10 Yoga Push up
10 Side Plank Reach Under
20 Mountain Climber
1 Wall Walk

WORK:
4-5 Sets:
Heavy Russian KB Swing x 10
Wall Walk x 3
Med Ball Sit up x 15

HUSTLE:
E3MOM x 18 minutes

station 1:
Fan Bike
:30 Easy
1:30 Moderate Pace
:30 Very Hard

station 2:
30 Russian KB Swing
30 Mountain Climbers

Justin McClintock