07/02/25 Friday Workout of the Day

General Warm-Up (4-6 minutes)

2 Sets: For Quality

1:00 Easy

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

10 Air Squats

5 Inchworm Push-Ups

Specific Warm-Up and Barbell Primer (4-6 minutes)

2 Rounds: (Empty Barbel)

9/7 Calorie Row, Building Intensity

5 Front Squats

5 Push Press

5 Thrusters

Build Loads and Focus on Barbell Cycling and Technique (3-5 minutes)

Perform 3 sets of 3-5 thrusters, gradually increasing weight to the starting load to around the load we will be using on the 4th or 5th bars. The big focus here will be shifting the technique from more fast and cyclical thrusters to the heavier thrusters later on. The focus here will be on changing patterns to allow for a more concerted effort as the weights progress and become a little more grindy.

"Bulletproof"

For Reps:

16:00 AMRAP

24/19 Calorie Row

15 Thrusters

*After each set of thrusters, the athlete will add weight. One bar, change your own weight.

Barbells:

Men (kgs) - 34-43-52-61-70-84kg..

Women (kgs) - 25-30-34-43-48-57kg.. 

After the 6th bar the weights remain if you get there! 

Score: Rounds & Reps

Goal: Complete 4+ Rounds

RPE: 8/10

Rx+ : 

Barbells:

Men (kgs) - 43-52-61-70-80-90-95kg

Women (kgs) - 29.5-35-43-48-52-56-61kg

Level 2: 

For Reps:

16:00 AMRAP

20/16 Calorie Row

15 Thrusters

*After each set of thrusters, the athlete will add weight. One bar, change your own weight.

Barbells:

Men (kgs) - 34-43-52-61kg

Women (kgs) - 25-30-34-43.. 

Barbells stay the same load from round 4 on.

Level 1: 

For Reps:

16:00 AMRAP

20/16 Calorie Row

15 Thrusters

Barbell: 20/15kg

Bodybuilding Finisher

5 Rounds

:30 Ring Curls

:30 Ring Skullcrusher

Rest as needed b/t exercises and sets

Mobility

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch