Workout of the Day | 6/18/17

By | June 17, 2017

HAPPY FATHER’S DAY TO ALL THE FORT DADS OUT THERE!

Sunday 6/18/17, Week 3/Block 1

A) Mobility
Tissue Work x 10 passes each
– Thoracic Spine
– Lats
– Adductors

B) Conditioning
For total time:
30 DB Thrusters (50, 30)
400m Run
Rest 2:00
40 Alt. DB Snatches (50, 30)
400m Run
Rest 2:00
50 DB Push Press (50, 30)
400m Run
Rest 2:00
60 DB Front Squats (50, 30)
Run 400m
(25:00 Cap)

C) Finisher
1) RDLs: 4 x 8. Rest 2:00
– Add weight each set. Work up to about 80% of max clean.
2) BB Rows: 4 x 10. Rest 60s.

Training Intent
– Metcon: Long piece today. Break movements in manageable sets and try to sustain your 400m splits.

Get your dumbbells ready!

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