Workout of the Day: Saturday, 5.5.18

GroupT2B.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' Bear Crawl
30' Reverse Bear Crawl
30' Spiderman Step
30' Inchworm
30' Carioca
30' High Knees
30' Duck Walk

STRENGTH:
4 sets:
A1. L-Sit :15
A2. Pistol x 4/side
A3. Weighted Push up x 5

CONDITIONING:
Teams of 2, Alternating movements--

11min AMRAP:
Alternating DB Snatch (50/35) x 10
SA DB Front Rack Lunge x 5/side
Burpee Over DB x 10

DAWN PATROL:

MOVEMENT PREP:
2 sets:
10 PVC Pass Thru
10 PVC Around the World
10 Banded Good Morning
10 Banded X-Walk
10 Yoga Push up
10 Spiderman Step
10 T-spine Rotation in squat
10 Pause Jump Squat

STRENGTH:
3-4 sets:
A1. Unbroken Ring Muscle-ups x max
A2. Handstand Walk x 30'
A3. Strict HSPU x 10 (no more than 2 sets)

CONDITIONING:
"Big Willy Style"
As a team:
At 0:00
Deadlift the William Penn Statue on top of City Hall (53,348 lb)
ex. 561 x 95lbs, 395 x 135lbs, 237 x 225lbs

immediately into:

Jump Height of City Hall (548', 6,576")

immediately into :

Front Rack DB Lunge the Museum Steps
72 Lunges (50/35) EACH

Time cap: 27min

Justin McClintock