Workout of the Day: Saturday, 4.21.18

GroupPullUp.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Wall Quad Stretch x 1min/side
2 sets:
5 Inchworm
10 Cat/Seal Stretch
10 Pause Jump Squat
10 Cossack Squat
10 Scap Pull up
10 Hanging Knee Tuck

STRENGTH:
5 sets:
A1. Weighted Box Jump x 3
A2. Strict T2B x 6

CONDITIONING:
Teams of 4, 1 person per station, 1 station per team--

4 rounds for time:
.5 mile Fan Bike
20 Box Jump (24"/20")
40 Sit ups
60 Double Unders

Everyone completes 4 rounds of all

DAWN PATROL:

MOVEMENT PREP:
As a group, everyone gets:
-20 cal Fan Bike
-Everyone not on a bike holds bottom of a squat
then:
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:
A. 2 Rounds:
Set #1- Strict HSPU x (Max-1)
Set #2- Strict HSPU x (#1 x 50%)
Set #3- Strict HSPU x (#1 x 30%)
Set #4- Rest 2 min
--no kipping. scale to box, down-dog, etc.

B. 10min EMOM:
200m Run
Slowest 200m is your score

CONDITIONING:
7min AMRAP:
27/20 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

rest 7 minutes

7min AMRAP:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

rest 7 minutes

7min AMRAP:
15/10 Calorie Row
15 Burpees
15 Pull-ups

Finisher:
3 Rounds For Quality:
:20 Seated Pike lift
:20 Hollow Rocks
:20 Ring Plank

Justin McClintock