Workout of the Day: Saturday, 4.7.18

AmberAlexaLaugh.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 rounds:
:30 on/:30 off
Jumping Jacks
Squat Jumps
Mountain Climbers
Sit ups
Burpees

STRENGTH:
15min EMOM:
min 1- Thruster x 3
--build in weight

min 2- Weighted Push up x 3
--use plates, sand, or friends

min 3- Hollow Rock x :20

CONDITIONING:
15min AMRAP:
Teams of 3, switching after completed movements:
10 Push Press (115/75)
10 Knees to Elbows
10 Thrusters (115/75)
10 Toes to Bar
10 Burpees Over Barbell

DAWN PATROL:

MOVEMENT PREP:
Run 1 mile as a group, then:
2 sets:
30' Spiderman Step
30' Duck Walk
30' Bear Crawl
30' High Skip

STRENGTH:
4 sets:
Six Way BB Complex:
6x Deadlift +
6x Bent-over Row (back parallel to floor) +
6x Hang Clean +
6x Front Squat +
6x Push Press +
6x Back Squat
-Complete all reps without letting go of bar.
-Increase weight on bar with each set

CONDITIONING:
5 rounds for time:
10 Squat Clean (135/95)
Row 250m

At 16 minutes--
For time:
100 Thrusters (45/35)
100 Wall Ball (20/14)(10'/9')
100 Walking Lunge
500m Row

time cap: 36min (clock time)

Justin McClintock