03/02/25 Monday Workout of the Day

Mobility Prep (2 minutes):

5/5 World’s Greatest Stretch

10 Alternating Scorpions

:20/:20 second Samson Stretch Hold

— 

General Warm-Up (5–7 minutes):

2 Rounds:

10 PVC Pipe Passovers

:15/:15 second PVC Pipe Prayer Stretch

10 Air Squats

6 Hanging Strict Knee Raises

8/6 Calorie Row or Echo Bike

Specific Warm-Up: (5-7 minutes):

Barbell:

2 Sets: From the Rack

2 Snatch Grip Push Press + 2 Snatch Grip Push Jerk + 2 Snatch Grip Split Jerk

5 Overhead Squats (empty barbell)

Then Build Towards 75% of 1RM Overhead Squat

Strength

Overhead Squat

Every 2:00 x 4 Sets

3 Reps @ 75%+

% of Overhead Squat

Specific Prep for Workout (5-7 minutes)

Take 2 minutes to adjust towards working loads for Overhead Squat

— 

Spend 2-3 minutes working on Toe to Bar technique and modifications for the day

Then Perform Primer.. 

6 Toe to Bar

6/4 Calorie Row

6 Overhead Squat

5/3 Calorie Echo Bike

"Voodoo Magic"

For Time:

Every 4:00 x 4 Sets

12 Toe to Bar

12/9 Calorie Row

12 Overhead Squats

10/7 Calorie Echo

Barbell: 43/30kg

Goal: 3:00-3:30/set

Score = Sum Total Interval Time

Stimulus: Midline Stamina and Endurance 

RPE: 8/10

Rx+:

For Time:

Every 4:00 x 4 Sets

16 Toe to Bar

12/9 Calorie Row

16 Overhead Squats

10/7 Calorie Echo

Barbell: 43/30kg

Level 2: 

For Time:

Every 4:00 x 4 Sets

12 Alternating Toe to to Bar

12/9 Calorie Row

12 Overhead Squats

10/7 Calorie Echo

Barbell: 34/25kg

Level 1: 

For Time:

Every 4:00 x 4 Sets

12 Kipping Knee Raises

10/8 Calorie Row

12 Goblet Squat

8/6 Calorie Echo

Kettlebell: 20/12kg

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

For Quality:

5 Rounds:

:45 Superman Hold

:45 Hollow Hold

:30 Rest

The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken