Workout of the Day: Monday, 8.20.18

KatOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Wrist warm-up
2 sets:
30' High Knee Lunge + Twist
30' Bear Crawl
30' Crab Walk
30' Lateral Lunge
30' Inchworm
30' Broad Jump

STRENGTH/SKILL:
Clean x 2
Find a heavy double for today. Squatting strongly encouraged.

CONDITIONING:
12-9-6-3
Squat Clean (155/105)
HSPU
time cap: 11 minutes
modify so first round of each can be done in no more than (3) sets.

DURABLE

PREP:
2 sets:
15 Russian KB Swing
10 Goblet Squat
10 KB Pull-Under
:30 Bear Crawl/Reverse Bear Crawl
:30 Jumping Jacks
5 Inchworm
10 Pillar to Plank

WORK:
5 Sets:
A1. Squat x 10
A2. Dynamic Step up x 5
A3. Single Arm KB Press x 8/side

HUSTLE:
12min EMOM:
min 1- Primal Complex x 5:
5 Squat
5 Lunge/side
5 Dynamic Step-up/side
--use a challenging weight

min 2- Ring Row x 15

Cash-out: :20 work/:20 rest x 2 Rounds (8min)
Side Plank R Side
Plank
Side Plank L Side
Tuck ups
Sit ups
Flutter Kicks
 

Justin McClintock