Workout of the Day: Saturday, 7.21.18

KatieKatRope.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 Air Squat
10 Cossack Squat
5 Inchworm
10 Jumping Squats
10 High Knee Lunge + Twist
5 Athletic Burpees

STRENGTH/SKILL:
3 sets:
A1. Arms-only Fan Bike x :30
A2. DB Squat Clean + Thruster (1 + 3)

CONDITIONING:
Every 4 minutes x 8 Rounds
1min AMRAP:
Fan Bike (10/7)
AMRAP DB Thruster (50/35)
Rest 3 minutes

DAWN PATROL:

MOVEMENT PREP:
Banded Good Morning x 20
Banded X-Walk x 20
:20 Jump rope
10 Jumping Pause Squat
10 Cossack Squat
:20 Jump rope
10 Pull ups
10 Ring row
400m Run

STRENGTH/SKILL:
A1. False Grip Hang x :15
A2. False Grip 1/4 Pull-ups x 5
A3. M/U Rocking Transition x 3

B1. Deficit Deadlift x 3
B2. 30 Double Unders

C. Max Height Box Jump x 1

CONDITIONING:
5 Rounds for time:
20 Cal Row
16 Cal Bike
12 Deadlift (225/135)
8 Box jump (30"/24")

time cap: 20 minutes
 

Justin McClintock