05/08/25 Tuesday Workout of the Day

Warm-Up Flow

10:00 For Quality

1:00 Cardio Choice

10 Deep Lunge Mountain Climbers

10 Hollow Rocks

10 Alternating Box Step-Ups

10 Air Squats

:15 Passive Hang + :15 Active Hang

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Then take 5:00 - 8:00 to go through specific work for the Front Squat and Build to Working Loads

Weightlifting

Front Squat

Every 2:30 x 5 Sets

Set 1: 5 Reps @ 70%

Set 2: 4 Reps @ 75%

Set 3: 3 Reps @ 80%

Set 4: 2 Reps @ 85%

Set 5: 1 Rep @ 90%

Workout of the Day

“Second Wind”

For Reps:

2 Sets

6:00 AMRAP

10 Burpee Box Jump Overs

20 Single Arm Overhead Reverse Lunges (Right)

30 Toes to Bar

20 Single Arm Overhead Reverse Lunges (Left)

Max Burpee Box Jump Overs

Rest 3:00 b/t sets

Dumbbell: 22.5/15kg

Box Height: 24/20in

Stimulus and Objectives: 

Score = Total Reps completed in the 6:00 AMRAP

This means BBJO, Lunges, and Toes to Bar. The assumption here being that some will not make it back to the Burpee Box Jump Overs

Goal: 90+ Reps / Set (10+ Max Burpee Box Jump Overs)

Stimulus: Leg Stamina and Midline Capacity

RPE: 9/10

Primary Objective: Complete the prescribed working reps by the 5:30 mark on the clock to allow for at least 30 seconds on the max set of Burpee Box Jump Overs.

Secondary Objective: Look to complete the working set of Toes to Bar in under 90 seconds.

RX+: 

Dumbbell: 32/22.5kg

Box Height: 30/24in

Level 2:

For Reps:

2 Sets

6:00 AMRAP

8 Burpee Box Jump Overs

16 Single Arm Overhead Reverse Lunges (Right)

24 Toes to Bar

16 Single Arm Overhead Reverse Lunges (Left)

Max Burpee Box Jump Overs

Rest 3:00 b/t sets

Dumbbell: 22.5/15kg

Box Height: 24/20in

Level 1:

For Reps:

2 Sets

6:00 AMRAP

8 Burpee Box Step Overs

16 Goblet Reverse Lunges

24 Hanging Knee Raises

16 Goblet Reverse Lunges

Max Burpee Box Step Overs

Rest 3:00 b/t sets

Dumbbell: 15/12kg

Box Height: 24/20in

Big Class Modification

If needed for space, start athletes on a delay in order to utilize equipment and space.

Mobility

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories

4 Sets for Quality

8-10 Reverse Nordic Curls

:18/:18 Side Star Plank

30m Sled Push, For Load