Workout of the Day: Saturday, 6.8.19

HSPlusRopes.jpg

WORKOUT OF THE DAY:

MOVEMENT PREP:
2 Sets:
10 Jump Squat
10 Reverse Lunge
10 Scap Push up
10 Dead bug
10 Sit up
then
200m jog

CONDITIONING:
20 Minute AMRAP:
20 Wall Ball
20' Med Ball OH Lunge
20 Med Ball Sit-up
200m Run

AT 27:00
Teams of 3
100 Burpees for time, 1 person working at a time

DAWN PATROL:

MOVEMENT PREP:
Wrist Warm-up
2 Sets:
PVC Around the World
PVC Jump Squat
PVC Cossack Squat
PVC Snatch Balance
PVC BTN Sotts Press

STRENGTH/SKILL:
3 Sets:
A1. 15' Handstand Walk
A2. 3 Bar Muscle-up

B. Snatch Ladder
1 Snatch every 90 Seconds
First lift is at 70% of Snatch 1RM
Must add 10lbs or 5% (whichever is higher) every set.
If you fail to complete a snatch within a 90 Second window, your session is over.

CONDITIONING:
"Karen"
For time:
150 Wall Balls (10'/9', 20/14lb)
time cap: 12 Minutes
--acceptable Karen modifications include "Karen Got High" or successfully performing (5) Wall Ball burpees Rx.

At 20:00

For time:
6 Power Snatch (155/105)
4 Bar Muscle-up
9 Power Snatch (135/95)
3 Bar Muscle-up
12 Power Snatch (95/65)
2 Bar Muscle-up
15 Power Snatch (75/55)
1 Bar Muscle-up
time cap: 10 Minutes (30:00 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:
Hanging Knee Tuck x 10
Lateral Ball Slam x 6/side
DB Walking Lunge w/High Step x 20m

HUSTLE:
Every 2 Minutes x 20 Minutes:
1- 1:30 Fan Bike for Max Cals
2- Burpees + 20m Run

You will do the number of burpees based on what minute you start on. Minute 3? 3 Burpees. Minute 12? 12 Burpees.






Justin McClintock