Workout of the Day: Saturday, 11.17.18

TripleLaugh.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Hamstring Stretch x 1min/side
2 sets:
Banded Good Morning x 15
Banded X-Walk x 20
5 Inchworm
10 Deadbug
10 Yoga Push up
10 Pause Jump Squat

STRENGTH/SKILL:
4 Sets:
A1. Deadlift x 5
A2. Feet Elevated Ring Row x 10

CONDITIONING:
Teams of 2-3, Alternating stations
1 person working at a time:

18min AMRAP
9 Deadlift (225/155)
12 Feet Elevated Ring Row
15/10 Fan Bike Cals
18 Air Squat
21 Sit up

DAWN PATROL:

MOVEMENT PREP:
5-10 min mobility as needed
2 Sets:
10 PVC Pass-thru
10 ATW
10 OHS
10 Snatch Balance
5 Inchworm
10 Yoga Push up
10 Crab Extension
10 Cossack Squat

CONDITIONING:
14:00 Running Clock--
15 Burpees Over Erg
40/30 Calorie Row
15 Burpees Over Erg
40/30 Calorie Row
15 Burpees Over Erg

In the remaining time…

Establish a 1-RM Snatch

Rest 20:00

For time:
20, 18, 16, 14, 12, 10, 8, 6, 4, 2 Wall Ball Shots (20lb–10ft/14lb-9ft)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Toes to Bar
Time cap: 12 minutes




Justin McClintock