Workout of the Day: Saturday, 3.31.18

SarahJumprope.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
10 Pause Jump Squats
10 Cossack Squats
10 High Knee Lunge + Twist
10 Scap Push up
5/side Side Plank Reach Under
then:
"Roxanne"
-Play 'Roxanne' by The Police
-every time you hear 'Roxanne'- 1 burpee
-every time you hear 'Red Light'- 1 Jump Squat

STRENGTH:
3-4 sets:
A1. 5/side x 1-Arm OHS
A2. 5/side No Push Up Renegade Row
A3. 10 Standing Arnold Press

CONDITIONING:
Teams of 4, 1 person at every station, rotate each minute
20min EMOM:
station 1- 30' Box Push
station 2- 12/9 Cal Assault Bike
station 3- 3 Wall Walk
station 4- 10 Toes to Bar

DAWN PATROL:

MOVEMENT PREP:
50 cal Assault Bike
2 sets:
10 PVC Pass Thru
10 PVC Around the World
10 PVC OHS
10 PVC Sotts Press
10 Pillar to Plank
10 Yoga Push up
10 Scap Pull up
5 Kip Swing

STRENGTH:
3 sets:
A1. Russian Dips x 5
A2. Power Snatch x 2
A3. Bar M/U + Dip (1 + 3)
A4. Power Clean x 2

CONDITIONING:
For time:
9-6-3
Bar Muscle-up
Squat Snatch (135/95)
(time cap: 13min)

12-9-6
C2B Pull-up
Clean (135/95)
(time cap: 23min on clock)

15-12-9
Pull-up
Deadlift (135/95)
time cap: 32min on clock

--This is one continuous workout. If you finish (or are time capped for) an individual piece, you immediately move to the next couplet.

Justin McClintock