01/12/25 Monday Workout of the Day

Warm-Up Flow

Mobility Prep and Activation

:30 Down Dog Calf Gas Pedals

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

General Prep

3 Sets: For Quality

3 High Hang Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

5 Barbell Good Mornings

5 Back Squats

5 Front Squats

Specific Barbell Prep and Primer

w/ light loads on the barbell

3 Position Power Clean

3 Position Squat Clean

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3 Sets

2 Power Cleans + 2 Squat Cleans

Building to starting weight at 70%

Weightlifting

Power Clean + Squat Clean

Every 3:00 x 5 Sets

Set 1: 3+2 Reps @ 70%

Set 2: 2+2 Reps @ 75%

Set 3: 2+1 Reps @ 80%

Set 4: 1+2 Reps @ 83%

Set 5: 1+1 Reps @ 85%+

% of Power Clean

Conditioning

“Hydra”

5 Sets x 2:00 AMRAP

Set 1: 10 Shuttle Runs + Max Rep Wall Balls

Set 2: 9 Shuttle Runs + Max Rep Wall Balls

Set 3: 8 Shuttle Runs + Max Rep Wall Balls

Set 4: 7 Shuttle Runs + Max Rep Wall Balls

Set 5: 6 Shuttle Runs + Max Rep Wall Balls

*No rest between AMRAPs

Wall Ball: 9/6kg, 10/9ft

Shuttle Run" 7.5/7.5m

Score = Sum Total Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 70+ Wall Balls

Stimulus: Short, continuous intervals that blend running speed and stamina with escalating leg and midline fatigue.

RPE: 8/10

Primary Objective: Average ~15 Wall Balls per set, increasing slightly as shuttle runs decrease.

Secondary Objective: Hold a consistent shuttle pace of at least 7+ runs per minute to preserve wall ball time.

RX+:

Wall Ball: 9/6kg

Level 2:

Set 1: 9 Shuttle Runs + Max Rep Wall Balls

Set 2: 8 Shuttle Runs + Max Rep Wall Balls

Set 3: 7 Shuttle Runs + Max Rep Wall Balls

Set 4: 6 Shuttle Runs + Max Rep Wall Balls

Set 5: 5 Shuttle Runs + Max Rep Wall Balls

Wall Ball: 9/6kg, 10/9ft

Level 1:

Set 1: 9 Shuttle Runs + Max Rep Wall Balls

Set 2: 8 Shuttle Runs + Max Rep Wall Balls

Set 3: 7 Shuttle Runs + Max Rep Wall Balls

Set 4: 6 Shuttle Runs + Max Rep Wall Balls

Set 5: 5 Shuttle Runs + Max Rep Wall Balls

Wall Ball: 6/4kg, 10/9ft

Big Class Option:

10:00 EMOM

minute 1: Max Shuttle Runs

minute 2: Max Wall Balls

Wall Ball: 9/6kg, 10/9ft

Score = Sum Total Reps of Shuttle Runs + Wall Balls

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories

For Quality

3 Sets:

12/12 Banded Terminal Knee Extensions

:45 Sorenson Hold

20 Landmine Trunk Rotations

Rest as needed b/t movements and sets