The Workout of the Day for June 12, 2019

WARM-UP:

5 reps of Inchworms x 1 + Scapular Push-Ups x 5 reps

Couch Stretch x 60 sec each

Banded Ankle Distractions x 60 sec each

Followed by:

Every 90 sec for 12 min (4 sets):

Station 1 - Muscle-Up Transition Drill x 2-3 reps (Banded Pull to Turn Over)

Station 2 - Power Clean x 2-3 reps (start around 50-60% and build in weight to what you plan to use for the workout - practice touch and go reps, if possible.) Fitness Athletes: Bear Crawl 30 sec + Broad Jumps x 5 reps

METCON (Performance):

Every 4 min for 32 min (8 sets) for max load:

400m Run

3 Power Cleans

3 Ring Muscle-Ups (Scale with Bar Muscle-Up / Jumping Bar Muscle-Up / Strict Pull-ups x 6 reps)

Athletes may only take 3 attempts at the cleans per set, but may adjust loads as they see fit throughout the workout. Total load of successfully lifted Power Cleans.

METCON (Fitness):

Every 4 min for 32 min (8 sets) for max load:

400m Run

16 KB Swings

8 Parallette Dips

Total load of successfully lifted KB Swings.

COOL DOWN:

Foam Rolling / Static Stretching / ROMWOD

ADDITIONAL WORK (General/Competition):

Every 3 min for 15 min (5 sets):

Clean + 2 Front Squats

Sets 1-3 @ 75-80% 1RM Clean

Sets 4-5 @ 80-82.5%

Aaron Kennedy