Workout of the Day: Monday, 6.4.18

RonnaOH.jpg

Today begins a new cycle!

WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax Ball Hips/Glutes - 4min
2 sets:
30 Jumping Jacks
30' High Knee Lunge + Twist
30' Lateral Lunge
30 High Knees in Place
30' Inchworm
30' Duckwalk

STRENGTH/SKILL:
A. Every 90 seconds x 6 sets:
Clean + Front Squat + Thruster (2 + 2 + 2)
-use this to work on technique and cycling the bar
-stay light enough you can make it look GREAT

3 sets:
B1. 5 Arch/Hollow Kip
-legs together, deep arch, knuckles up on bar
B2. Pull up x 2 (:03 pause chin over bar)

CONDITIONING:
"Fran"
21-15-9
Thrusters (95/65)
Pull-ups
time cap: 7 minutes

Inspiration-- Mitch Wagner does Fran in 1:54
 

DurAble

30 Jumping Jacks
5 Burpees
10 Spiderman Steps
x 2

Work
4 sets
DB RDL 10 @33x1
Go to midshin
DB Arnold 10 rep

Hustle
20 min EOMOM
5 Pull ups
(5 ring rows w/ :03 hold at top)
10 Push ups
15 Air Squats

Justin McClintock