Workout of the Day - Thursday, 14 May 2015

Workout of the Day – Thursday, 14 May 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 30 seconds per station (Each station 3 times):
Double Unders
Inch Worm
Tucks
Heaven and earth

2 minutes Hamsring floss in band
2 Min T-Spine rolling
2 Min Wrist mobility
(1 Person per station and then rotate)

Activation
Movement Prep
PART “A” – Skill Rope Climbs options
PART “B” – Strength Not For time:
5 Rounds:
5 Push ups
15M Seated Sled Pull

*Weight on back in Push up too easy

Not For time:
10 HSPU
5 Rope Climbs
8 HSPU
4 Rope Climbs
ETC

*HSPU should be strict so scale with push-ups
* Rope Climbs – should be legless, scale with feet on box

Not For time:
10 HSPU
5 Rope Climbs
8 HSPU
4 Rope Climbs
ETC

*HSPU should be strict so scale accorgingly
* Rope Climbs – should be legless, scale with feet on box

PART “C” – Assistance      
PART “D” – Conditioning 25 Min AMRAP:
500M Row
400M Run
30 Cal Assault Bike
20 Wallballs

* Start heat every 3 mins
* Fastest rowers first

25 Min AMRAP:
500M Row
400M Run
30 Cal Assault Bike
20 Wallballs

* Start heat every 3 mins
* Fastest rowers first

25 Min AMRAP:
500M Row
400M Run
30 Cal Assault Bike
20 Wallballs

* Start heat every 3 mins
* Fastest rowers first

PART “E” – Compensation / Cool Down 20 Cat Cow
10 Upward/ Downward Dogs
20 Sidewards/ Forwards legs swings
Groin Stretch in band against rig
Posted in Workout of the Day
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