Workout of the Day: Thursday, 7.5.18

MolnarRingThing.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2-3 Sets:
30' Spiderman Step + OH Reach
30' Lateral Lunge
30' Duck Walk
30' High Knees
30' Bear Crawl
30' Broad Jump

STRENGTH/SKILL:
4 sets:
A1. Heavy/High Wall Ball x 5
A2. Weighted Box Jump x 5

CONDITIONING:
Every 2 minutes x 7 Rounds

1 min clock:
15 Wall Ball (20/14lb, 11'/10')
AMRAP Box Jump Over (24"/20")
Rest 1 minute
-modify so you have at least 20 seconds for box jump overs

DurAble

Prep
10 Squat to stand
10 Side plank hip lifts
10 Jump Squats
10 Scap Pull ups
x 2

Work
4 - 5 sets
DB Complex
1 Hang Clean
4 Reverse Lunges
5 Strict Press
x 2 - 3

Hanging Complex
3 Kips
3 Knee Tucks
3 Kips + Knees Tucks
or T2B

Hustle
16 min EMOM
1st :30 Burpees
2nd New :30 Kip Practice
Seasoned :45 T2B
3rd :45 Walking Lunge
4th :30 Hollow Hold

Justin McClintock