Workout of the Day: Saturday, 2.17.18

KCalHS.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' Inchworm
30' Bear Crawl
30' Reverse Bear Crawl
30' Lateral Lunge
30' High Knee Lunge + Twist
30' High Knees
30' Broad Jump

STRENGTH:
5 sets:
A1. Barbell Thrusters x 3
Rest 30 seconds
A2. Strict C2B Pull-ups x 3-5
Rest 90 seconds

CONDITIONING:
"Decepticon"

15min AMRAP:
5 Hang Power Cleans (95/65)
5 Burpees Over Barbell
5 Pull-ups
5 Wall Balls (20/14#, 10'/9')
10 Hang Power Cleans (95/65)
10 Burpees Over Barbell
10 Pull-ups
10 Wall Balls...
keep adding 5 reps/movement for maximum reps.

DAWN PATROL:

MOVEMENT PREP:
Banded Hamstring Stretch x 1min/side
2 sets:
10 Banded Good Morning
10 Banded X-Walk
10 Cat/Seal Stretch
10 Pause Jump Squat
10 Cossack Squat
10 High Knee Lunge + Twist

STRENGTH:
5 sets:
A1. Deadlift x 5
A2. Shin Hop Box Jumps

CONDITIONING:
For time:
50-calorie row
50 box jump overs (24"/20")
50 deadlifts (180/120)
50 wall-ball shots (20 / 14)
50 ring dips
50 wall-ball shots (20 / 14)
50 deadlifts (180/120)
50 box jump overs (24"/20")
50-calorie row

time cap: 40min

Justin McClintock