Workout of the Day: Tuesday, 6.25.19

BabyShark.jpg

Warm-up

Clean Warm-up 1Wrist Warm up
Lying Internal/External Rotation x 1min/side
1-2 Sets:
10 Jump Squat
10 High Knee Cossack Squat
:20 Jump rope
10 Scap Push up
10 Yoga Push up
:20 Jump rope
10 Reverse Lunge w/high step
10 Glute Bridge :03 hold

"https://www.powermonkeyfitness.com/videos/warm-shoulders/lay-down-int-ext-shoulder-stretch

STRENGTH/SKILL


A. : Squat Clean Thruster (3 Minute EMOM x 3)Rest 1 Minute before B

B: Squat Clean Thruster (4 Minute EMOM x 2 reps)Rest 1 minute before C

C: Squat Clean Thruster (Every 90 Seconds x 5 Sets x 1 Rep)

Metcon

Metcon (Time)For time:
9 Squat Clean Thruster (95/65)
9 Burpee Box Jump Over (24"/20")
7 Squat Clean Thruster (135/95)
7 Burpee Box Jump Over (24"/20")
5 Squat Clean Thruster (185/105)
5 Burpee Box Jump Over (24"/20")
3 Squat Clean Thruster (205/135)
3 Burpee Box Jump Over (24"/20")
time cap: 11 minutesIf you get time capped, your score is the cap PLUS 1 second (:01) for every rep not completed.


Justin McClintock