Workout of the Day: Wednesday, 11.28.18

SarahRow.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
10 Scap Push up
10 Yoga Push up
10 Deadbug
10 Crab Extension
10 Air Squat
10 Cossack Squat
5 Athletic Burpee

STRENGTH/SKILL:
E2MOM x 7 Sets (14min)
Set 1 + 2: Front Squat + Jerk (1+3)
Sets 3 + 4: Front Squat + Jerk (1+2)
Set 5-7: Jerk x 2

CONDITIONING:
For time:
15 Ring Muscle-up
30 Shoulder to Overhead (135/95)
2000m Row

Time cap: 22 minutes

DURABLE

PREP:
2 Sets:
:30 Bottom Squat Hold
10 Air Squats
10 Cossack Squats
10 Reverse Lunge
20 Mountain Climbers
5 Inchworm

WORK:
4-5 Sets:
15 Tuck ups
5-10 Pull-up
10 KB Overhead Deadbug

HUSTLE
E2MOM x 20min
:30 Max Cals Bike
:30 AMRAP Sit ups
:30 AMRAP Mountain Climbers
:30 Rest

STRONG

MOVEMENT PREP:
Banded Pec Stretch x 1min/side

15 Dual KB Swing
15 Bent Over Dual KB Row
30' Bear Crawl
30' Reverse Bear Crawl
5/side Single Leg RDL
15 Glute Bridge

STRENGTH
5 Sets:
A1. DB Glute Bridge Bench Press @31X1 x 8
A2. Bent Over Barbell Row @11X1 x 8

4 Sets, time permitting:
B1. Dual KB Deadlift @31X1 x 10
B2. Elevated Single Leg Glute Bridge @11X2 x 5/side

2 Sets, time permitting:
C1. Hanging Knee Tuck x 10
C2. Heel Touch x 15/side
C3. Flutter Kick x 20/side

Justin McClintock