Workout of the Day: Monday, 8.21.2017

Chrissy.jpg

WORKOUT OF THE DAY:

WELCOME BACK EVERYONE!!! WE’RE SO EXCITED TO SHARE THE NEW SPACE WITH YOU! 

Later today, we’ll be launching our new website and transitioning everything over there at www.subversusfitness.com. There will be a blog and posts just like these for the workout of the day – so don’t worry! Even if you forget the new address, going to this site will bounce you there. Thanks again for your patience last week!

MOVEMENT PREP:

Theraband warm up Part 1 https://www.youtube.com/watch?v=O31MmhW72WE
–all x 10 reps/side
-internal and external rotations
-backward arm circles
-pull backs
-small circles
-rows

2 rounds x 30′ each:
Spiderman Step + Reach
Inchworm
Broad Jump
Duck Walk
Bear Crawl

STRENGTH:

3 sets:
A1. Front Squat
10 x 65-75%

A2. Ring Muscle-up x 3-5

Scales include:
-feet on ground muscle up
-feet on box m/u
-Ring Thing m/u
-jumping m/u
-spotted m/u
-and many others!

CONDITIONING:

“Opening Day”
5 rounds for time:
12 Wall Ball (20/14, 10’/9′)* (11’/10)**
29 Double Unders

OPTIONAL FINISHER:
3 sets:
Jefferson Curl x 3
Single Leg Glute Bridge x 8/side
Lateral Step up x 8/side

WODWylie Belasik