Workout of the Day: Saturday, 6.30.18

KitJenK2E.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Scorpion Stretch x 1min/side
2 sets:
30' Inchworm
30' Crabwalk
30' High Knee Lunge + Twist
30' Lateral Lunge
30' Bear Crawl
30' High Knees

STRENGTH/SKILL:
3 Sets:
A1. DB Bench Press x 8
A2. Ring Plank x :30
A3. T2B Work- pick 1:
a. V-up x 10
b. Kipping Knee Raise x 4.4
c. Kipping T2B x 4.4

CONDITIONING:
Teams of 3. 1 Person working at a time, break up work anyhow.

18min AMRAP:
30 Hand Release Push up
45 Toes to Bar
60 Russian KB Swing (32/24kg)

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

STRENGTH/SKILL:
3-4 sets:
A1. Muscle-up timing:
Ring Pull up + T2R + MU (1+1+1) x 3
A2. Banded Deadlift x 5

B. 8min EMOM:
Clean x 3,3,2,2,1,1,1,1

CONDITIONING:
"King Kong"
3 Round for time:
1 Deadlift (455/315)
2 Ring Muscle-up
3 Squat Clean (250/175)
4 HSPU
time cap: 9 minutes

Josh Everett does strict "King Kong" in 2:31

At 16:00

50-40-30-20-10
Double Unders
Sandbag Carry for meters (150/100)
time cap: 20min (36min clock)

Justin McClintock