Workout of the Day - Friday, 19 June 2015

Workout of the Day – Friday, 19 June 2015

    RED PANTHER BLUE PANTHER BLACK PANTHER
Pre Warm-up 3 sets of 3 narrow grip OH squat – empty bar
alternate with 5 bat wings
Warm-up inclusion Mobility Jog to stop street

Alternate with a partner

10M resistance band jog
alternate
10M duck walk
alternate
10M Kong walk
Alternate
5/5 back/forward rolls
Alternate
Do each movement 2 times

Activation
Movement Prep
PART “A” – Skill Practice skin the cat and demonstrate
PART “B” – Strength EMOM12
Min 1 – Hang from rings with raised legs
Min 2 – 5 Candle stick rolls
Min 3 – 2/2 Turkish get-ups
EMOM12
Min 1 – 3 Skin the cats
Min 2 – 3 Forward roll into candle stick
Min 3 – 2/2 Turkish get-ups
EMOM12
Min 1 – 3 Skin the cats
Min 2 – 3 Forward roll into candle stick
Min 3 – 2/2 Turkish get-ups
PART “C” – Assistance 3 sets of 50% Bodyweight bar hangs

In between each set do Handstand hold – nose to wall

3 sets of 50% Bodyweight bar hangs

In between each set do Handstand hold – nose to wall

3 sets of 50% Bodyweight bar hangs

In between each set do Handstand hold – nose to wall

PART “D” – Conditioning 5 Rounds alternating with a partner

20M Resistance sprint in band
5 Burpees
5 Box jumps

5 Rounds alternating with a partner

20M Resistance sprint in band
10 Burpees
10 Box jumps

5 Rounds alternating with a partner

20M Resistance sprint in band
10 Burpees
10 Box jumps

PART “E” – Compensation / Cool Down Hold botom of squat for 1 minutes
10 table tops
Foam roal T-spine
Posted in Workout of the Day
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