Workout of the Day: Monday, 8.13.18

KatOHSquatRear.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Lax ball lats x 2 min
2 sets:
30' Cocky Walk
30' High Knee Lunge + Twist
30' Bear Crawl
30' Broad Jump
30' High Skips
Scap Pull up
Scap Push up

STRENGTH/SKILL:
3-4 sets:
A1. Touch and Go Power Clean x 5

A2. Pull up work-- pick 1:
0 pull ups-- 5 strict pull ups (use as little band as possible to get 5 unbroken)
1-2 pull ups-- 3 pull ups @31X3
3+ pull up-- weighted pull up x 1

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.
1 minute of max effort work at each station, score is total reps.
300+ reps gets a free Nitro coffee.

--when necessary, heat will proceed on a 2-minute stagger.

Compare to 7/7 Dawn Patrol

DURABLE

PREP:
2 sets:
10 Air Squats
10 Reverse Lunge + Step
10 Spiderman Step
5 Side Plank Reach Through
10 Glute Bridge
10 Pillar to PlankWORK:

3-4 sets:
Monster Band Walks x 10 Forward/Back
Monster Band Squat x 10
Monster Band Glute Bridge x 15
Add weight/resistance as appropriate

HUSTLE:
5 min AMRAP:
30 Front Rack Squats
20 DB Snatch
10 Box Jump

rest 3 minutes

5 min AMRAP:
20 Goblet Squats
10 DB Curl and Press
5 Box Jump

rest 3 minutes

5 min AMRAP:
10 Air Squats
5 DB Push Press
2 Box Jump

Justin McClintock