Workout of the Day: Thursday, 7.19.18

MapleHS.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' Bear Crawl
30' Reverse Bear Crawl
30' High Knee Lunge + Twist
30' Carioca
30' Broad Jump
30' High Knees

STRENGTH/SKILL:
A1. Box Jump x 3 (for max height)
A2. DB Snatch + Single Arm Overhead Squat x (3 + 3)/arm

CONDITIONING:
12-10-8-6-4-2
Alternating DB Snatch (50/35)
Box Jump (30"/24")
time cap: 9 minutes

Finisher:
3 sets x :15 on/:15 off
L-Hang x :15
Bottom Push up Hold x :15

then:
Wall Quad Stretch x 1min/side
Pigeon Pose x 1min/side

DURABLE

PREP:
2 sets:
10/arm Single Arm KB Swing
10 Goblet Squat
10 Single Leg RDL
10 Cossack Squat
10 KB Plank Pull under

WORK:
3-5 sets
A1. Goblet Squat x 8-10
A2. 30' Sandbag Carry/Load to 40" Platform x 3
--boxes will be set up at either end of room. Bags starts on ground. Carry (3) bags to opposite end and load on boxes/platform.
A3. Jumping Box Lunge x 5/side

HUSTLE:
20min EMOM:
1- 4-6 Heavy Sandbag Over Shoulder
2- :30 Goblet Bottom Squat Hold
3- 4/side Weighted Dynamic Step-up
4- Russian KB Swing x 15







 

Justin McClintock