Workout of the Day: Wednesday, 11.7.18

ChrisseyRearCheer.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Pigeon Pose x 1min/side
2 Sets:
30'/side Bottoms-up OH Walk
5/side Bottoms-up Press
10 Goblet Squat
30' Inchworm
30' Spiderman Step + OH Reach
10 Thoracic Rotation in Squat
10 Yoga Push up

STRENGTH/SKILL:
A1. 4 Sets:
Split Stance Press x 3

A2. Every 90 Seconds x 7 Sets:
Jerk Drive + Split Jerk (2 + 2)

CONDITIONING:
For time:
400m Run
3 Rounds:
20 Wall Ball (11'/10', 20lb/14lb)
20 T2B
20 Push Press (75/55)
then
400m Run

time cap: 22 minutes

DURABLE

PREP:
2 sets:
10 Air Squats
10 Reverse Lunge + Step
5 Athletic Burpees
10 Spiderman Step
5 Side Plank Reach Through
10 Glute Bridge
:20 Flutter Kicks

WORK:
4 Sets:
Sandbag Clean x 3/side
Russian KB Swing x 15
Tuck up x 15
Box Jump x 5

HUSTLE:
20min EMOM:
1- Fan Bike x :30 for Max Cals
2- Sandbag Carry x 100'
3- Burpee x 5-10
4- Rest

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:
5 Sets:
DB Bench @31X1 x 10, R60
Reverse Sled Pull x 2, R60
Walking DB Lunge x 20, R2:00

4 Sets:
Banded Deadlift @31X1 x 8, R60
Frog Pump @11X2 x 10, R60

3 Sets, time permitting:
Tuck sit x 15, R15
Weighted Plank x :30, R15
Bicycle Crunch x 15/side, R60

Justin McClintock