Workout of the Day: Tuesday, 7.9.19

JulieBouncy.jpg


Warm-up

Theraband Sequence
2 Sets:
5/direction Hollow/Arch Rolls
5/side Side Plank to Star Plank
5 Steps each Bear Crawl to Crab Walk
5 Burpee Hanging Knee Tuck
:20 Ring Plank

Strength/Skill

A1: Tap Swing (3 Sets x 7)
On rings. Legs together, maximum amplitude with tension on the rings

A2: DB Snatch + Single Arm Overhead Walking Lunge (3 Sets x (3+4) per arm)

A3: Lateral Box Jumps (3 Sets x 5/side)
Any height platform works. If these feel comfortable, work on bounding/reaction speed into each jump.

Metcon

Metcon (Time)3 Rounds for time:
3 Unbroken Ring Muscle-up
6 Burpee Box Jump Over (24"/20")
18 Alternating DB Snatch (50/35)
6 Burpee Box Jump Over
time cap: 12 minutes
For Ring Muscle-ups, sub (6 C2B Pull-ups + 6 Ring Dips) or (9 Jumping Pull-ups + 6 Assisted Dips)

Justin McClintock