07/10/24 Monday Workout of the Day

Warm-Up:

2 Sets, Through

30 seconds on / 15 seconds transition between stations

- Bike

- Box Step-Ups

- Alternating Dead-Bug Heel Taps

- Goblet Cossack Squats

- Bear Plank Shoulder Taps

into..

For Quality

5 Barbell Upright Rows

5 Barbell Strict Press

15 seconds Behind The Neck Elbow Punch Throughs

5 Thrusters

5 Box Jumps

5 Strict Knee Raises

into..

Get to Working Weight and tackle some reps of Toe to Bar or Toe to Bar Modification

Specific Primer

Once through Sequence

7/5 Calorie Echo Bike

6 Box Jumps

5 Toe to Bar

4 Barbell Thrusters

"The Dragon Warrior"

Partner workout

For Time:

4:00/4:00/4:00/4:00 Work

12/9 Calorie Echo Bike

15 Box Jumps

18 Toe to Bar

-Max Thrusters

-2:00 rest b/t sets-

*Continue until 140 Thrusters are Complete

Barbell: 35/25kg

Box: 24/20''

*Break reps and thrusters however you like

Stimulus: Leg and Midline Stamian

RPE: 9/10

Rx+: 

Load: 43/30kg

Level 1:

For Time:

5:00/4:00/3:00 Work

10/7 Calorie Echo Bike

12 Box Step-Ups 

15 Abmat Sit-Ups

-Max Thrusters

-2:00 rest b/t sets-

*Continue until 75 Thrusters are Complete

Load: 25/15kg

Box: 24/20’’

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality:

16:00 EMOM

Minute 1 - 14 Alternating Rotational Slam Ball

Minute 2 - 4/4 90 Degree Box Jump

Minute 3 - :30/:30 Side Plank

Minute 4- Rest

Perform all movements at a moderate weight/height across.