Workout of the Day: Saturday, 9.22.18

ToriT2B.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
10 Air Squat
10 Cossack Squat
5/side Single Leg RDL
10 Yoga Push up
10 Crab Extension
:20 Hollow Hold
3 Kick to Handstand

STRENGTH/SKILL:
3 Sets:
DB Bear Crawl x 30'
V-up x 10
Wall Walk x 3

CONDITIONING:
:30 on/:30 off x 5 Rounds (20min)
station 1- Max Row Cals
station 2- Max Sit up
station 3- 60' KB Push Bear Crawl
station 4- Max Hand Release Push up
Score is cals + sit ups + push ups

DAWN PATROL:

MOVEMENT PREP:
5-10min freestyle mobility work
2 sets:
10 PVC Backsquat
10 PVC Good Morning
10 PVC Thruster
10 Scap Pull up
10 Scap Push up
10 Spiderman Step
10 Lateral Lunge
then
50 Jumping Jacks
50 Mountain Climbers

STRENGTH/SKILL:
Clean and Jerk (2 + 2)
--find a heavy set for today

CONDITIONING:
3 Rounds
3 mins on–1 min off
Fan Bike (22/18 cals)
20 Toes-to-bar
then
60 Shoulder-to-overhead (135/95)
time cap: 15 minutes

At 22:00---
3 Rounds
3 mins on–1 min off
Row 30/24 cals
20 Wall Ball (10'/9', 20/14)
then
40 Front Squat (135/95)
time cap: 40:00 Clock (18min)



Justin McClintock