Workout of the Day: Wednesday, 7.18.18

DualErgJump.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' Spiderman step + OH Reach
30' Inchworm
30' Bear Crawl
30' Reverse Bear Crawl
10 Reverse Lunge w/High Step
10 Scap Push up
10 Scap Pull up

STRENGTH/SKILL:
A1. HSPU Work- Pick 1:
a. 0 HSPU= Kipping Tripod to plank progression
b. 1-4 HSPU= Kipping HSPU x 3.3
c. 5+ HSPU= Kipping HSPU x 5.5

A2. Pistol Work- Pick 1:
a. 0 pistols= in-line pistol progression x 3/side
b. 1-2 pistols= bottom pistol extension x 3/side
c. 3+ pistols= weighted pistol x 3/side

CONDITIONING:
"Mary"
20min AMRAP:
5 HSPU
10 Alternating Pistols
15 Pull-ups

DURABLE

PREP:
2 sets:
10 Air Squat
10 Reverse Lunge
10 Ring Assist Pistol
10 Cossack Squat
:20 In/Out Plate Hops
:20 Jumping Jacks

WORK:
3-4 sets:
A1. Box Fast Feet x :20
A2. Goblet Cossack Squat x 5/side

3-4 sets:
B1. Lateral Dynamic Step up x 3/side
B2. Lateral Skiiers x :20

HUSTLE:
10 Rounds (29min)
:30 Max Cals Assault Bike
AMRAP Lateral Skiiers (bench, plates, etc.)
Rest 2 minutes

 

Justin McClintock