Workout of the Day: Saturday, 5.4.19

EmmaYRow.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
30' Bear Crawl
30' High Knees
30' Lateral Lunge
30' Inchworm
30' Burpee Broad Jump

STRENGTH/SKILL:
4-5 Sets:
A1. Sandbag to Shoulder x 2/side
A2. Bench Press x 6-10 @12X1

CONDITIONING:
16 min E2MOM---
Teams of 4--
Working in pairs, switching stations every 2 minutes

Station 1:
150' Sandbag Carry (150/100)
AMRAP Med Ball Sit ups

Station 2:
50 Bench Press (135/95)
AMRAP High-Five Burpees

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:
"Heavy DT"
5 Rounds for Time
12 Deadlifts (205/145 lb)
9 Hang Power Cleans (205/145 lb)
6 Push Jerks (205/145 lb)
Time Cap: 16 minutes

At 23:00
Run 1 mile
10 Rounds:
5 C2B Pull up
7 Hand Release Push up
9 Jumping Air Squat
then
Run 1 mile
time cap: 37:00 (60:00 Clock time)

BOOT CAMP

PREP:
2 Sets:
30' Walking Lunge
30' Lateral Lunge
30' Bear Crawl
30' Burpee Broad Jump
30' Inchworm

WORK:
3 Sets:
Row 10 Strokes Arms Only
Row 10 Strokes Legs Only
Row 10 Full Strokes

60' Bear Crawl

15 Hanging Knee Tuck

HUSTLE:
Every 3 minutes x 18 min
Station 1:
15/10 Cals on Fan Bike (90sec cap)
30' KB Push Bear Crawl

Station 2:
250m Row
10 Burpee Over Erg

Justin McClintock