Workout of the Day: Saturday, 6.16.18

Happy Wedding Day to Coach Mike Zoda! We're so happy for you and Laura, and wish you all the best as you start the next part of your journey together!

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 Single Leg RDL
10 High Knee Lunge + Twist
10 Cossack Squat
10 Scap Push ups
10 Yoga Push ups
5 Inchworms

STRENGTH/SKILL:
3 sets:
A1. 3 each/side:
Single-Arm DB Deadlift
Single-Arm DB Walking Lunge
Single-Arm DB Hang Power Clean
Single-Arm DB Push Press
--use a light weight, make reps look perfect

A2. Jump rope practics
3 x (5 singles, 1 double under)
3 x (3 singles, 1 double under)
3 x (1 single, 1 double under)
3 x (10 singles, 2 double unders)

--if double-unders are solid, use A2 to collect an unbroken set, rest 10 seconds, and match that number unbroken 3 more times.

CONDITIONING:
Teams of 2
10 Rounds for time:
16 DB Deadlift (50/35)
12 DB Walking Suitcase Lunge
8 DB Hang Power Clean
4 DB Push Press
time cap: 24 minutes

-One person on DBs at a time, alternate complete rounds
-Person not on DBs is collecting max Double-Unders
Score: time, double-unders

DAWN PATROL:

MOVEMENT PREP:
5-10min freestyle mobility work
2 sets:
10 PVC Backsquat
10 PVC Thruster
10 Scap Pull up
10 Scap Push up
10 Spiderman Step
10 Lateral Lunge

then

50 Jumping Jacks
50 Mountain Climbers

CONDITIONING:
For time:
4 rope climbs
16 thrusters (155/105)
3 rope climbs
12 thrusters
2 rope climbs
8 thrusters
Time cap: 7 minutes

Rest 10 minutes, then:

200cal Fan Bike for time
40 minute (57:00) time cap

 

Justin McClintock