Workout of the Day: Wednesday, 8.8.18

NunoJKapOH.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Wall Shoulder Stretch x 1 min

2 sets:
10 Yoga Push up
10 Thoracic Rotations in Squat
10 Scap Push up
10 Spiderman step
10 Pause Jump Squat
3 Kick to Handstand

STRENGTH/SKILL:
4 Sets:
A1. HSPU Work- Pick 1:
a. 0 HSPU= L-sit DB Press x 5
b. 1-4 Strict HSPU= Tough Box HSPU x 5
c. 5+ Strict HSPU= Deficit HSPU x 5

A2. Push Press x 3

CONDITIONING:
For time:
21-15-9
DB Thruster (50/35)
HSPU
Row for cals
time cap: 16 minutes

DURABLE

PREP:
2 sets:
30' Walking Lunge
30' Bear Crawl
30' High Knee Lateral Lunge
30' Reverse Bear Crawl
30' Inchworm
30' Carioca

WORK:
3-4 sets:
A1. Offset Rack/OH KB/DB March in place (R side overhead) x :30
A2. Goblet Curtsy Squat x 10
A3. Offset Rack/OH KB/DB March in place (L side overhead) x :30
A4. Sled Drag + Rev. Sled Drag x 2

HUSTLE:
Teams of 2--
12min AMRAP--
Partner 1:
Reverse Sled Pull x 30'
Bent Over Plate Row x 20
Sled Drag x 30'

Partner 2: Max elevated Push ups

-After sled drag, partners switch stations.
Max total push ups is the goal.





 

Justin McClintock