Workout of the Day: Saturday, 7.7.18

JZOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 Russian KB Swing
10 Goblet Squats
10 Single Arm RKB/Side
10 SA KB Clean
10 SA KB Thruster
30 Seal Jacks
30 Mountain Climbers

CONDITIONING:
Teams of up to 6.

36min AMRAP-- :30 work/:30 rest for all
station 1- :30 Assault Bike for Cals
station 2- :30 Thruster 95/65
station 3- :30 Double Unders
station 4- :30 KB Swing (24/16)
station 5- :30 Burpees
station 6- Rest

DAWN PATROL:

MOVEMENT PREP:
5min mobility as needed
2 sets:
30' HKL+T
30' Bear Crawl
30' Duck Walk
30' Elephant Walk
30' Inchworm
30' Crouching Tiger
30' High Knees

STRENGTH/SKILL:
3 sets:
A1. HS walk course
A2. Bar M/U x 3-5

B. Thruster Ladder
-10min EMOM
-must add (20/10) every rep
-score is final successful rep
-if you don't complete a thruster w/i a given minute, your session is over

CONDITIONING:
"Fight Club"
18min EMOM:
Max Thrusters (95/65#)
Max Power Cleans (95/65#)
Max Box Jump Overs (24/20″)
Max Pull Ups
Max Assault Bike Calories
1 min Rest between each completed round.

 

Justin McClintock