Workout of the Day: Saturday, 5.25.19

EmmaRingRow.jpg

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:
16 minute Running Clock:
4 minute EMOM:
Strict Press + Push Press (1+2)

Every 90 Seconds x 4 Sets:
Push Press + Push Jerk (2+2)

Every 90 Seconds x 4 Sets:
Push Jerk + Split Jerk (1 + 1)

CONDITIONING:
:30 on/:30 off x 15 minutes
Shoulder to Overhead (155/105)
Toes to Bar
Burpee Over Barbell

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

STRENGTH/SKILL:
3 Sets:
A1. 3-5 Kipping Ring Dip
A2. 10' Handstand Walk

B. 11 Minute Running Clock--
3 Minute EMOM:
Push Jerk x 3

Rest 1 minute

3 Minute EMOM:
Push Jerk x 2

Rest 1 minute

3 Minute EMOM:
Push Jerk x 1

CONDITIONING:
12 Minute AMRAP:
8 Ring Dip
20' Handstand Walk
8 Push Jerk (135/95)
20 Burpee Over Bar

At 20:00

20 Minute AMRAP:
200m Dual KB Front Rack Carry (24/16kg)
20 Air Squats
200m Dual KB Farmer's Carry
20 Air Squats

BOOT CAMP

PREP:
2 Sets:
10 Air Squats
10 Crab Extensions
10 Bird Dog
10 Reverse Lunge
10 Side Plank Rotations
5 Burpees

WORK:
3 Sets:
30' DB Bear Crawl
30' DB Walking Lunge
30' Crab Walk

HUSTLE:
20min EMOM:
30' Slider Seal Walk
60' Walking Lunge w/High Step
30' Bear Crawl
60' Burpee Broad Jump

Justin McClintock