Workout of the Day: Saturday, 9.1.18

JulieFirstPull.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 Air Squat
10 Cossack Squat
10 Reverse Lunge + High Step
10 Scap Push up
10 Yoga Push up
5 Inchworm

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

CONDITIONING:
Teams of 2:
3 Rounds for time--
400m Medball Run (20/14)
50 Wall Ball (11'/10', 20lb/14lb)
50 Box Jump (24"/20")
-both partners run, split other work anyway.
-1 person works at a time

time cap: 30 minutes

DAWN PATROL:

MOVEMENT PREP:
Danny's Band Sequence
2 sets:
30' Lateral Lunge
30' Samson Lunge
30' Inchworm
30' Spiderman step + OH Reach
30' High Skips
30' Carioca
10 Scap push up
10 Scap pull up

STRENGTH/SKILL:
3 Rounds:
20' Handstand Walk
Strict + Kipping Ring Muscle-up (2 + 4)
15 GHD Sit ups

CONDITIONING:
6 minutes:
Find a 1RM Squat Clean Thruster

at 14:00

5 Rounds for time:
3 Power Clean (115/80)
6 Front Squat
9 Burpee Over Barbell
time cap: 6 minutes (20:00 clock)

at 35:00

For time:
5 Deadlift (95/65)
10 Shoulder to Overhead
15 Back Squat
20 KB Swing (24/16kg)
25 Box Jump (24"/20")
20 KB Swing (24/16kg)
15 Back Squat
10 Shoulder to Overhead
5 Deadlift (95/65)
time cap: 8 minutes (43:00 clock)

Justin McClintock