Workout of the Day: Wednesday, 11.14.18

HeatherOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded OH Lunge Stretch x 1min/side
2 Sets:
5/side Bottoms-up Press
30'/side Bottoms-up OH Walk
10 SA KB Swing
10 Goblet Squat
30' Inchworm
30' Crab Walk
10 Thoracic Rotation in Squat
10 Yoga Push up

STRENGTH/SKILL:
5min EMOM:
Tall Jerk x 3
--We'll pause in extension with bar in front rack
--stay light and fast here.

Every 90 Seconds x 7
Jerk (Pause :02 Dip/:02 Split) x 3

CONDITIONING:
15min AMRAP:
15 Wall Ball
15 Burpee Over Barbell
15 Shoulder to Overhead (135/95)

This should be a load you could do 15-20 reps unbroken when fresh

DURABLE

PREP:
2 Sets:
10 Quadruped Extension Rotation
10 Bird Dog
10 Crab Extension
10 Yoga Push up
10 Scap Push up
10 Scap Pull up
10 Hanging Knee Tuck
5 Athletic Burpee

WORK:
4 Sets:
:30-1:00 Jump rope practice (singles, dubs, 1-leg, backwards, triples, x-over)

6 Burpee Box Jump

12 Sandbag Squat

12 Hanging Knee Tuck

HUSTLE:
:30 on /:30 off x
Jump rope
Sit up
Fan Bike
Mountain Climbers

STRONG

MOVEMENT PREP:
Monster Band Warm-up
2 Sets:
10 SL RDL
5 Inchworm
10 Cossack Squat
10 Tuck up
10 Single Leg Glute Bridge

STRENGTH/SKILL:
5 Sets:
DB Bench @31X3 x 10, R60
Forwards Sled Pull x 2, R2:00

4 Sets, time permitting:
Banded Deadlift @51X1 x 8
Frog Pump @31X3x 8

3 Sets, time permitting:
Tuck sit x 20
Weighted Plank x :40
Bicycle Crunch x 20/side

Justin McClintock