03/04/24 Wednesday Workout of the Day

Warm-Up:

2-3 Sets, For Quality

200m Run or 1:00 minute Machine Choice

5/5 Kettlebell Halos

5/5 Single Arm Bottom Up Kettlebell Press

7 Inchworm Push-Ups

9/9 Single Kettlebell Front Rack Contralateral Step-Up

Strength

Push Press

Every 2:00 minutes, 6 Sets

Set 1: 3 Reps

Set 2: 10 Reps

Set 3: 3 Reps

Set 4: 10 Reps

Set 5: 3 Reps 

Set 6: 10 Reps

Start the first set of 3 Reps @ around 80% of 1RM, drop the percentage on the second set to around 60% and complete 10 reps. We will continue this for 3 waves of this style loading pattern, with the option to increase weight on each wave.

Conditioning (20min Cap)

"Rhode Island"

Every 2:00 minutes, Until Failure

200m Run

3* Burpee Box Jump 24/20'' 

*Increase Burpee Box Jump by 2 reps each round

RX+ 30/24’’ Box

Goal : 5-7 Rounds

Cap: 10 Rounds

* If round failed drop to previously made round and continue on

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

Optional Accessories

3 Sets, For Quality

:30/:30 Side Plank

:60 second Wall Sit

15/15m Contralateral High Low Kettlebell Carry

100m Bear Hug Sandbag Carry

Loads: Choice

Rest as needed between sets and exercises