Workout of the Day: Tuesday, 9.18.18

AldoRKB.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
Banded Lat Stretch x 1min/side:
2 Sets:
10 PVC Pass-thru
10 PVC Muscle Snatch
10 PVC Overhead Squat
10 PVC BTN Squat Press
10 False Grip Ring Row
10 Yoga Push up

STRENGTH/SKILL:
5 Sets:
A1. Power Snatch + Snatch (2 + 1)

A2. Ring Muscle-up Work-- pick 1:
a. 0 C2B-- C2B + Dip (3 + 3)
b. 2+C2B-- Jumping Ring Muscle-up + Dip
c. 2+ strict MU-- Tap Swing + Pull + MU (1+1+1)

CONDITIONING:
For time:
5 Ring Muscle-up
10 Snatch (75/55)

At 2:00
4 Ring Muscle-up
8 Snatch (95/65)

At 4:00
3 Ring Muscle-up
6 Snatch (135/95)

At 6:00
2 Ring Muscle-up
4 Snatch (165/115)

At 8:00
1 Ring Muscle-up
2 Snatch (185/135)

This is a gated E2MOM workout. 2:00 to finish each couplet. If successful, add weight and start the next couplet at the 2:00 mark. If you don't finish within 2 minutes, you're done. Score is total reps, or time you finish the last couplet.

To modify: Weight/volume on snatches can be adjusted, as well as volume of muscle-ups, or subbing pull ups and dips in appropriate numbers. Talk to a coach to fine-tune your WOD. Aim to get into at least the 3rd couplet.

DURABLE

PREP:
2 sets:
10 Air Squat
10 Reverse Lunge
10 Scap Push up
10 Side Plank Reach Under
5 Burpees
:20 Hollow Hold
:20 Plank

WORK:
3-4 Sets:
20 Elevated Push up
10 Renegade Row (5/side)
10 DB Thrusters

HUSTLE:
4:00 AMRAP
5 DB Thrusters
5 Bar/Box Dips

--at 7:00
4:00 AMRAP
10 Elevated Push ups
10 Inverted Bar Row

--at 15:00
4:00 AMRAP
30' DB Bear Crawl
15 Burpees

Justin McClintock