Workout of the Day: Saturday, 6.1.19

GloriasPushup.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:
3-4 Sets:
HS Walk- Pick 1:
a. Slow Elephant Walk x 20'
b. Partner Wheelbarrow x 20'
c. HS Walk x 20'

Pistol- Pick 1:
a. In-line lunge x 4/side
b. Box Pistol x 4/side
c. Pistol x 4/side

DB Snatch x 3/side

CONDITIONING:
20 Minute EMOM:
20' Handstand Walk
AMRAP Wall Ball (11'/10', 20/14lb)
10 Alternating DB Snatch (50/35)
AMRAP Alternating Pistol

For large classes, you'll be assigned a starting station and proceed in the above order.

DAWN PATROL:

MOVEMENT PREP:
Banded Front Rack Stretch x 2min

2 Sets:
30' Spiderman Step
30' Bear Crawl
30' High Knees
30' Broad Jump
10 Scap Pull up
5 Athletic Burpees

STRENGTH/SKILL:
4 min EMOM:
Clean Pull + Hip Clean + Jerk (1+1+1)

Rest 1 min

4min EMOM:
Clean and Jerk (2+2)

Rest 1 min

4min EMOM:
Clean and Jerk (1+1)

CONDITIONING:
"Grace"
For time:
30 Clean and Jerks (135/95)
time cap: 7:00

at 15:00

"Annie"
For time:
50-40-30-20-10
Double Unders
AbMat Sit-ups
time cap: 10:00

BOOT CAMP

PREP:
2 Sets:
10 Reverse Lunge w/High Step
5 Athletic Burpees
10 Scap Push up
10 Cat-Cow
10 Pillar-Plank

WORK:
3 Sets:
:30 Jump Rope
30' High Knees
20 Bicycle Crunch
10 Reverse Lunge

HUSTLE:
1 Minute Work/:30 Rest x 18 Minutes
1 Minute AMRAP:
30' Run
5 Burpees
30' Backwards Run
5 Burpees

1 Minute AMRAP:
:30 Jump Rope
60' Walking Lunge


Justin McClintock