Workout of the Day: Monday, 11.5.18

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WORKOUT OF THE DAY:

Today marks the beginning of a new cycle! Read all about it HERE.

MOVEMENT PREP:
Band Supported Lunge Stretch x 1min/side
2 sets:
10 PVC Pass-Thru
10 PVC Around the World
10 PVC Back Squat
10 PVC Overhead Squat
10 PVC Snatch Grip Push Press
10 PVC Snatch Grip Squat Press
10 Cossack Squat
10 Scap Push up

STRENGTH/SKILL:
A. E2MOM x 10min
Snatch Balance + Overhead Squat (1 + 5)

B. Every 90 Seconds x 6
Hang Snatch High Pull + Hang Snatch (1 + 2)

CONDITIONING:
9min AMRAP
3 Snatch (115/75)
6 Overhead Squat
9 C2B Pull up

All Snatches involve a squat. But you knew that.

DURABLE

PREP:
2 sets:
10 Air Squat
10 Reverse Lunge
5 Contralateral Inchworm
10 Quadruped Rotation
10 Yoga Push up
5 Burpee

WORK:
4 Sets:
Box Jump x 6
Tough Ring Row x 6
Russian KB Swing x 12
DB Squat Clean Thruster x 6

HUSTLE:

16min EMOM
1- 7 Box Jump
2- 10 Ring Row
3- 7 L-Seated DB Press
4- 10 Goblet Squat

STRONG

MOVEMENT PREP:
Wall Quad Stretch x 1min/side
Scorpion Stretch x 1min/side
1-2 Sets:
10 Air Squat
10 Duck Walk
10 High Knee Lunge + Twist
10 Scap Pull up
10 Glute Bridge
10 Leg Lift
10 Flutter Kick

STRENGTH:
5 Sets:
Box Squat @ 13X1 x 5, R60
PVC Banded Lat Pulldown @31X3 x 8, R60

3 Sets:
Bent Over Barbell Row @31X1 x 8, R60
Dynamic Step up @11X2 x 4/side, R60
Single Arm Hammer Curl @11X2 x 8/side, R2:00

3 Sets, time permitting:
Lying Barbell Windshield Wiper x 6/side, R30
Lying Leg LIft x 20, R30
Flutter Kicks x 20/side, R2:00

Justin McClintock