Workout of the Day: Saturday, 4.14.18

KCalSwingMU.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 High Knee Lunge + Twist
10 Cossack Squat
10 Pause Jump Squat
5 Inchworm
10 Scap Pull up
10 Scap Push up
then:
"Squats! Squats! Squats!..."
Play "Shots - Album Version (edited)" by LMFAO and Lil' Jon
-every time you hear 'Shots', complete 1 air squat.
-Good luck.

STRENGTH:
4 sets:
A1. Weighed Pull-up x 3
A2. Strict Press x 5

CONDITIONING:
Teams of up to 4
Complete the following work as a team
1 person working at a time
Break it up anyhow

16min AMRAP:
5 Pull-up
5 KB Swing (24/16)
5 Box Jump
5 Goblet Squat (24/16)
10 Pull-up
10 KB Swing (24/16)
10 Box Jump
10 Goblet Squat (24/16)
15 Pull-up...
continue adding 5 reps/movement until you just can't anymore.

DAWN PATROL:

MOVEMENT PREP:
5min mobility as needed
2 sets:
30' Spidey walk
30' Bear Crawl
30' Inchworm
30' Elephant Walk
then--
400m run

CONDITIONING:
A. 3 Rounds for time:
10 C2B Pull-up
30' Handstand Walk
time cap: 7min

B. At 9:00:
8min EMOM:
Snatch x 1
--must add minimum 10# each minute
--if you fail to snatch within the given minute, your Part B is over

C. At 23:00
3 Rounds for time:
50' OH Lunge (50/35)
400m Run
50' Front Rack Lunge (50/35)
400m Run
50' Farmer's Carry (50/35)
400m Run

Time cap: 63:00

Justin McClintock