Workout of the Day: Wednesday, 6.20.18

TripleKB.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Band Pull-through x 20

2 sets:
:30 Jump Rope
10 Scap Pull up
10 Scap Push up
:30 Jump Rope
10 Spiderman Step + Rotation
10 Pause Jump Squat

STRENGTH/SKILL:
5 sets--
A1. KB Swing x 5
-work on cycling these as quickly as you can while preserving excellent technique

A2. Pull ups-- pick 1
a. 0-2 pull up: Strict Pull-up @51X5 x 5
b. 3+ pull ups: Kipping Pull up x 2.2.2 (10sec between clusters)
c. 5* Kipping pull ups: Butterfly/Kipping C2B Pull up x 5.5 (10sec between clusters)

CONDITIONING:
"Helen"
Three rounds for time:
Run 400 meters
21 KB swings (24/16kg)
12 Pull-ups

James Fitzgerald does "Helen" in 6:59
 

Durable

Prep
30 Seal Jacks
5 Burpees
10 Spiderman Steps
x 2

Work
5 sets
DB DL 10
DB Strict Press 6-8 rep w/:05 lower

Hustle
16 min EMOM
1st :20 Bike for Max Watt
2nd 15 DB Goblet Squats
3rd :45 Sandbag walk
4th :30 Push ups
 

Justin McClintock