03/11/25 Monday Workout of the Day

Warm-Up Flow

General Movement Prep

2 Sets:

12/9 Calorie Row

6 Inchworm to Hollow

10 Down Dog Alternating Toe Touches

6 Pike Push-Ups

10 Air Squats

Specific General 

2 Sets:

12/9 Calorie Row

10 Bradford Press with Lockout

10 Wall Balls

Specific Barbell Prep

2 Sets

5 Behind the Neck Press in Split

3 Split Jerks w/ 1-2 sec Pause in Catch + Focused Recovery Steps

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Add Loads

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3 Sets Building to 75%

2 Split Jerk with 2 sec Pause in recovery on Second Rep

Strength / Weightlifting / Gymnastics

Split Jerk

Every 2:00 x 6 Sets

Pause Split Jerk + Split Jerk

1+1 @ 70-75%

*Pause Split Jerk (Pause 1sec in Dip + 3 Second Hold in Catch)

% of Split Jerk

Conditioning

"Impulse" (Open 19.1)

15:00 AMRAP

19 Calorie Row

19 Wall Balls

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

Goal: ~7/6 Rounds

Score = Rounds + Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 5–7+ Rounds 

Stimulus: Sustainable aerobic engine builder with cyclical pacing and midline fatigue management.

RPE: 8/10

Primary Objective: Hold consistent pacing across all 15 minutes. The goal here will be to hold the rower as close to 1 minute per round for the men and 75 seconds per round for the women.

Secondary Objective: Complete all wall ball sets unbroken or with one short break max while maintaining steady row splits.

Level 1:

15:00 AMRAP

19 Calorie Row

19 Wall Balls

Wall Ball: 6/4kg

Big Class:

16:00 EMOM

minute 1: 50 second Max Cal Row

minute 2: 50 second Max Wall Balls

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

Starting athletes on alternating minutes

Mobility

PRVN Mobility #5

1:00 Elevated Prayer Stretch

1:00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00/1:00 Thread the Needle Stretch

Optional Accessories

For Quality

4 Sets:

15/15m Single Arm Overhead Carry

10/10 Tall Kneeling Paloff Press

:30/:30 Side Plank