09/12/25 Tuesday Workout of the Day

Warm-Up Flow

General Prep

2:00 Row

-

2 Sets:

5 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

5 Barbell Good Mornings

5 Back Squats

3 Tempo Front Squats (2 Count Down + 2 sec Pause)

6 Scap Pull-Ups + 6 Kip Swings + 3 Strict Knee Raises

Specific Barbell Prep / Loading to Working Weights

5 Front Squats @ 50%

3 Front Squats @ 60%

3 Front Squats @ 65%

3 Front Squats @ 70%

Strength

Front Squat

Every 2:30 x 4 Sets

Set 1: 5 Reps @ 75%

Set 2: 4 Reps @ 80%

Set 3: 3 Reps @ 80%+

Set 4: 2 Reps @ 85%

Conditioning

"I'm Lovin' It"

15:00 AMRAP

20/16 Calorie Row

15 Toes to Bar

5 Power Clean

Barbell: 90/65kg

Score = Rounds + Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 4-6 Rounds

Score: Rounds & Reps

Stimulus: Barbell Conditioning and Midline

RPE: 8/10

Primary Objective: Toes to Bar in 2-3 Sets

Secondary Objective: Complete the Barbell as quick singles completing 1 every 10 seconds

RX+:

15:00 AMRAP

20/16 Calorie Row

15 Toes to Bar

5 Power Clean

Barbell: 100/70kg

Level 2:

15:00 AMRAP

18/14 Calorie Row

12 Toes to Bar

5 Power Clean

Barbell: 70/48kg

Level 1:

15:00 AMRAP

15/12 Calorie Row

12 Kipping Knee Raises

5 Hang Power Clean

Barbell: 60% of 1RM

Big Class:

Every 3:00 x 5 Sets

20/16 Calorie Row

15 Toes to Bar

5 Power Clean

Barbell: 93/68kg

Score = Rounds + Reps

Mobility

PRVN Mobility #2

:30/:30 KB Calf Smash

1:00/1:00 Active Pigeon Stretch

1:00/1:00 Crossbody Lat Stretch

1:00 Updog Pose

Optional Accessories

Anti-Rotational + Posterior Chain

For Quality

3 Sets:

12 Ring Hamstring Curls

:20/:20 Single Arm Ring Plank

:30 Kettlebell Weighted Dead-Bugs