02/07/25 Wednesday Workout of the Day

Warm-Up Flow

General Prep

3 Sets:

1:00 Row (:30 Easy - :20 Mod - :10 Hard)

10 Goblet Cossack Squats

6 Inchworm Push-Ups

:30/:30 Side Plank

:20/:20 Single Arm Plank

Specific Barbell Prep

3 Sets, building to working loads

1 Pause Front Squat + 3 Front Squats

Strength

Pause Front Squat + Front Squat

Every 2:30 x 5 Sets

2 Sets x 1+4 @ 70%

2 Sets x 1+3 @ 75%

1+2 @ 80%

Pause :03 on the Pause Front Squat

*After Each Set Complete 3 Broad Jumps for Distance

Workout of the Day

“Work In Progress”

Part A)

5:00 AMRAP

60 Wall Balls 9/6kg, 10/9ft

-Max Calorie Row

Rest 5:00 minutes

Part B)

5:00 AMRAP

Part A Calories

-Max Wall Balls 9/6kg, 10/9ft

Goal: Maintain composure in Part A to earn 30–50+ Calories; match or exceed 50+ Wall Balls in Part B

Stimulus: Max Effort Aerobic and Muscular Endurance Output with Built-In Interference

RPE: 9/10

Level 2:

Part A)

5:00 AMRAP

50 Wall Balls 9/6kg, 10/9ft

-Max Calorie Row

Rest 5:00 minutes

Part B)

5:00 AMRAP

Part A Calories

-Max Wall Balls 9/6kg, 10/9ft

Level 1:

Part A)

5:00 AMRAP

50 Wall Balls 6/4kg

-Max Calorie Row

Rest 5:00 minutes

Part B)

5:00 AMRAP

Part A Calories

-Max Wall Balls 6/4kg

Mobility

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories

Part A)

4 Sets: For Quality

5/5 Bulgarian Split Squats (Loaded)

+

5/5 Bulgarian Split Squat Jumps (Unloaded)

Part B)

4 Sets: For Quality

:20/:20 Single Leg Wall Sit

10/10 Half Kneeling Paloff Press with Rotation