Workout of the Day: Thursday, 6.6.19

GroupRun.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:

Wrist Warm-up
2 Sets:
10 Yoga Push up
10 Jump Squat
10 Pillar to Plank
10 Reverse Lunge
:10 False Grip Row Hang
10 Scap Ring Row

STRENGTH/SKILL:
Every 90 Seconds x 12 Minutes:
A1. Ring MU-- Pick 1:
a. False Grip Ring Row + Assisted Dip x 3-5
b. Jumping Ring Muscle-up x 2-4
c. Ring Muscle-up x 1-3

A2. Clean x 3

CONDITIONING:
9 minute AMRAP:
6 Ring MU
6 Clean (135/95)
4 Ring MU
4 Clean (185/135)
2 Ring MU
2 Clean (225/155)
1 Ring MU
AMRAP Clean (245/165)
Score is total cleans on last set.

Modify volume/movement for Muscle-ups so you don't get stuck there, ever.
The First weight should be something you could go touch-and-go with, top weight on this should be a significant challenge, but not a PR-- 90%ish would be appropriate.

HERO HANGOUT:

"Sean"
10 rounds for time:
11 chest to bar pull-ups
22 front squats (75 pounds)
time cap: 21 minutes
Hero Hangouts start at 6:30pm. We will warm-up as a group and then hit it hard. Modifications, including team options, will be available. Anyone can participate. Refreshments will be on hand!

BOOT CAMP

PREP:
2 Sets:
10 Pause Jump Squat
5 Burpees
10 Plank Shoulder Taps
5 Inchworms
:20 Mountain Climbers

WORK:
3 Sets:
Box Jump x 3-5
Fan Bike 5 Cals AFAP
Heavy Med Ball Sit-up x 7-10

HUSTLE:
Every 2 Minutes x 20 Minutes:
1-
Fan Bike x 1:30
2-
10 Box Jump
20 Med Ball Situp

Justin McClintock