Workout of the Day: Friday, 9.7.18

GroupBike.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 sets:
30' High Knee Lunge + Twist
30' High Knees
5/side Single Arm KB Swing
5/side KB Clean and Press
30'/side Bottoms-up KB Carry
30'/side KB Front Rack Lunge

STRENGTH/SKILL:
Strict Press
5 Sets x 10
-find a heavy set with solid form
Between sets, get some Rope Climb Practice

CONDITIONING:
16min EMOM:
1- 10 Ring Dip
2- 1-2 Rope Climb
3- 10 Hang Clean & Press (95/65)
4- 10 Hand Release Push up
Press can be strict, push, or jerk.

DURABLE

PREP:
2 sets:
10 Air Squat
10 Reverse Lunge
10 Cossack Squat
10 Ring Assist Pistol
10 Tuck up
10 Russian Twist
:20 High Knees

WORK:
3-4 Sets:
DB Curtsy Squat x 5/side

Lateral Jump and Stick x 5/side

Seated Sled Pull x 30'

HUSTLE:
20min EMOM
1- Standing Sled Pull x 30'
2- Arms-only Fan Bike x :30
3- DB Lateral Step up x 4/side
4- Russian Twist x :30
 

 

Justin McClintock