Workout of the Day: Saturday, 6.23.18

ShanaKB.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Pigeon Pose x 1min/side

2 sets:
10 Yoga Push up
10 Crab Extensions
10 Air Squats
10 Cossack Squat
10 Scap Pull up
5 Athletic Burpees

STRENGTH/SKILL:
4 sets:
A1. Hollow/Arch Kip + Knee Raise + K2E (3+3+3)
-emphasize form, minimal translational swinging.

A2. Box Jump x 3 (for max height)

A3. DB Snatch High Pull + DB Snatch (3 + 3)/arm

CONDITIONING:
Teams of 2, Alternating movements

16min AMRAP:
12 K2E
12 Box Jump (24"/20")
12 Alternating DB Snatch (50/35)

DAWN PATROL:

MOVEMENT PREP:
5min freestyle mobility work
2 sets:
30' Spideman Step + Twist
30' Lateral Lunge
30' Inchworm
30' Seesaw Walk
30' Bear Crawl
30' Reverse Bear Crawl
then
400m run as a group

CONDITIONING:
"Nutts"
For Time:
10 Handstand Push-Ups
15 Deadlifts (250/175 lb)
25 Box Jumps (30/24 in)
50 Pull-Ups
100 Wall Ball Shots (20/14 lb, 10'/9')
200 Double-Unders
400 meter Run (with 45/35 lb plate)

Time cap: 32min

At 40:00
Row :30 on/:30 off x 20 minutes

Justin McClintock