Workout of the Day: Saturday, 7.15.2017.


WORKOUT OF THE DAY:

MOVEMENT PREP:
Pigeon Pose – 1 min/side
Banded Hamstring Stretch – 1 min/side

3 rounds:
10 High Knee Lunge + Twist
10 Cossack Squat
10 Burpee Tuck Jump

STRENGTH:
Practice Hurdle Jumps

CONDITIONING:
36 min AMRAP

Teams of 3:
400m Overhead Carry/Run (45/25)
9 Burpee Hurdle Jump (24″/20″)
9 Front Squat (135/95)

-Everybody runs
-1 plate/team
-Team may not move forward unless plate being held overhead by 1 teammate
-Divide work evenly for jumps and squats over the course of the workout.

-Hurdles will be PVC pipes on top of boxes.
-2 foot take-off, 2-foot landing

COMPETITOR’S SESSION:

MOVEMENT PREP:
5min mobility as needed
60 sec single-unders
T-band warm up
2 rounds:
10 High Knee Lunge + Twist
5 Inchworm
10 Scap Circle
5 Pull ups
10 Cossack Squat
5 Athletic Burpee
10 Bottom Pistol Extensions
5 Tuck Jumps

STRENGTH:

Skill work:
Attack at least 2 of the following, ask a coach for progressions/regressions:

Kipping Muscle-up
Freestanding HSPU
Triple-Unders
Weighted Pistol

CONDITIONING:
36 min AMRAP:
400m Overhead Carry/Run (45/25)
9 Burpee Hurdle Jump (24″/20″)
9 Front Squat (135/95)

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