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09/12/24 Monday Workout of the Day

Warm-Up

15 Prone Swimmers

Then..

9:00 minutes, For Quality

12 Alternating Cossack Squats

9 Russian Kettlebell Swings, Moderate

6/6 Single Arm Ring Rows


Gymnastics Skill


"An Old Wooden Ship"


Every 10:00 x 2 Sets

3 Rounds

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

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

16 American Kettlebell Swings

6 Burpee Chest to Bar


Kettlebell: 20/12kg


Mobility

PRVN Recovery #2


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



 
 
 

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