09/12/24 Monday Workout of the Day

Warm-Up

1:00 Puppy Dog Pose

15 Prone Swimmers

2 x 5/5 Kettlebell Windmill

Then..

9:00 minutes, For Quality

12 Alternating Cossack Squats

9 Russian Kettlebell Swings, Moderate

6/6 Single Arm Ring Rows

3/3 Pistol Box Step-Downs

Gymnastics Skill

Bar Muscle-Ups

"An Old Wooden Ship"

Every 10:00 x 2 Sets

3 Rounds

6/6 Single Arm Overhead Lunges

16 American Kettlebell Swings

6 Bar Muscle Ups

Kettlebell: 24/16kg

Goal: 6:00-8:00 Sets

Score: Total Working Time

Stimulus: Grip Stamina / High Skill Gymnastics

RPE: 8/10

Rx+:

Every 10:00 x 2 Sets

2 Sets

3 Rounds

6/6 Single Arm Overhead Lunges

16 American Kettlebell Swings

8 Bar Muscle Ups

Kettlebell: 32/24kg

Level 1:

Every 10:00 x 2 Sets

2 Sets

3 Rounds

6/6 Single Arm Kettlebell Front Rack Lunge

16 Russian Kettlebell Swings

6 Burpee Pull-Ups

Kettlebell: 20/12kg

Level 2:

Every 10:00 x 2 Sets

2 Sets

3 Rounds

6/6 Single Arm Overhead Lunges

16 American Kettlebell Swings

6 Burpee Chest to Bar

Kettlebell: 20/12kg

Mobility

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

For Quality:

5 Sets

10 Push-Ups @ 30x1 Tempo

10 Ring Rows @ 30x1 Tempo

Add assistance/load as able while maintaining a perfect tempo.

3 - Negative

0 - Hold at Bottom

X - Explosive Pull/Push

1 - Pause at Top