Workout of the Day: Saturday, 9.8.18

JesseSquat.jpg

WORKOUT OF THE DAY:

Today's Saved By The Barbell Fundraiser will go to support our friends at Focused Athletics, in memory of their recent and tragic loss. All donations go directly to them, and any amount is welcome.

MOVEMENT PREP:
:30 on/:10 off
:30 Walking Lunge
:30 Plank
:30 Air Squats
:30 Bottom Squat Hold
:30 Burpees
:30 Hollow
:30 High Knees
:30 Handstand

CONDITIONING:
"SAVED BY THE BARBELL"
3 rounds for max reps of:
1 minute of burpees
1 minute of wall-ball shots (20/14, 10'/9')
1 minute of deadlifts (115//75)
1 minute of med-ball sit-ups (20/14)
1 minute of hang power cleans (115//75)
Rest 1 minute

DAWN PATROL:

MOVEMENT PREP:
2 Sets:
10 PVC Pass-Thru
10 PVC Around the World
10 PVC Back Squat
10 PVC Overhead Squat
10 PVC Snatch Balance
5 Inchworm
10 Crab Extension :03 Hold

STRENGTH/SKILL:
Find a heavy set:
Power Snatch + Snatch (1 +1)

CONDITIONING:
For time:
15-12-9-6-3
HSPU
Power Snatch (95/65)
time cap: 12 minutes

At 24:00
15min AMRAP:
400m Run
30' Sandbag Carry (150/100)
15 Wall Balls (11'/10', 20/14lb)
30' Sandbag Carry (150/100)
 

Justin McClintock