Workout of the Day: Saturday, 5.11.19

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WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
30' Spiderman Step
30' Inchworm
30' Lateral Lunge
10 Scap Pull up
3 Wall Walks

STRENGTH/SKILL:
3 Sets:
A1. 30' Sandbag Walk
A2. Bar Muscle-up-- Pick 1:
a. C2B Pull up x 5-8
b. Banded/Jumping Bar MU x 3-5
c. Bar MU x 1-2
A3. HSPU-- Pick 1:
a. L-sit press x 8
b. Box HSPU x 5
c. Strict HSPU x 3-5

CONDITIONING:

Teams of up to 5--
22 min AMRAP
10 Bar Muscle-up
20 Sandbag Walks (30'/walk) (150/100)
30 HSPU
400m Dual Front Rack KB Carry (24/16kg)

Bar MUs, Sandbang, and HSPU may all be working at once, broken up anyhow. Everyone travels on the 400m. Work may not commence until KBs back in the room.

DAWN PATROL:

MOVEMENT PREP:
Banded Hamstring Stretch x 2min
2 Sets:
10 Banded Good Morning
10 Banded X-Walk
10 Single Leg RDL
10 Pillar to Plank
10 Hanging Knee Tuck
5 Inchworm

CONDITIONING:
“Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Rower
Time Cap: 14:00

At 20:00
Bike Conditioning
12 Minute for Max Cals
Rest 3 Minutes
9 Minute for Max Cals
Rest 3 Minutes
6 Minute for Max Cals

BOOT CAMP

PREP:
2 Sets:
30' High Knee Lunge + Twist
30' Inchworm
30' Burpee Broad Jump
30' High Skips
30' Lateral Lunge

WORK:
3 Sets:
30' DB Bear Crawl
10 Heavy Ball Slams
10 Box Jump

HUSTLE:
Every 2 minutes x 20 minutes:
Station 1:
15 Ball Slams
30' Burpee Broad Jump

Station 2:
:30 Fan Bike
60' Bear Crawl

Justin McClintock