Workout of the Day: Wednesday, 7.11.18

NickOHSBottom.jpg

WORKOUT OF THE DAY:MOVEMENT PREP:

Half-Kneeling Overhead Band Lunge x 1min/side

2 sets:
30' Spiderman Step + OH Reach
30' Inchworm
30' Bear Crawl
30' Crab Walk
:20 Hollow Hold
10/side Contralateral Deadbug

STRENGTH/SKILL:

3 sets:

A1. Wall Facing V-Sit Stretch x :45

A2. V-up x 10

A3. T2B Work-- pick 1
a. 0 T2B-- Hanging Knee Tuck up x 5-8 - tuck high and roll
b. Fewer than 5 linked T2B- Hollow/Arch + Kipping Leg Raise + T2B (3 + 3 + 3)
c. 5+ T2B: 5 x (Kipping Pull up + T2B w/no extra swinging)

CONDITIONING:
For time:
75 Toes-to-Bar
-every time you come off the bar, Row 250m
time cap: 17 minutes

Modify so you can average at least 7-10 reps/round

This seems like a good time to talk about hand care

DurAble

Prep
10 Hollow Rocks
10 Deadbugs
10 Scap Push ups
10 Reverse Lunges
x 2

Work
5 sets
KB-BU Strict Press 6/side

Db Lateral Raise 10 rep
+ ME Iron Cross Hold

Bulgarian Split Squat 8/side

Hustle3 min AMRAP
10 KB Swing
10 reverse Lunges
Rest 3 min
3 min AMRAP
Cals on Bike
Rest 2 min
3 min AMRAP
10/side SA OH Lunges
10 Tuck ups

 

Justin McClintock