10/07/24 Wednesday Workout of the Day

Warm-Up:

3:00 Cardio Choice

-

2 Sets, For Quality

:30/:30 Kettlebell Hip Shift

:60 Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

-

3 Sets

10 Alternating Step-Ups + 5 Box Jumps

10 Scapular Pull-Ups

10 Hollow Rocks

10 Alternating V-Ups

:10 Hollow Hold

10 Air Squats

Toe to Bar Progression

- Hanging Strict Knee Raises

- Bar Kip Swings

- Kipping Knee to Chest

- Alternating Toe to Target

- Toes to Target

- Alternating Toe to Bar

- Toe to Bar

*Can go through these movements with some reps at each or just touching on the movements here prior to having athletes hit the final two progressions of the alternating Toe to Bar and Toe to Bar. This will be the way that we scale up and down finding a movement along the continuum that works for athletes.

"Spongebob"

For Reps

5 Sets

3:00 AMRAP

24 Wall Balls 9/6kg

18 Toes to Bar

-Max Burpee Box Jump Overs 24/20''

Rest 2:00 between sets

Goal: 10+ Reps / Set

Score: Sum Total Reps

RPE: 8/10

RX+:

For Reps

5 Sets

3:00 AMRAP

24 Wall Balls 12/9kg

22 Toes to Bar

-Max Burpee Box Jump Overs 30/24''

Rest 2:00 between sets

PRVN Reset

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

For Completion

3 Sets, For Load

8 Barbell Kang Squats, Light Load

10 Foam Roller Hamstring Curls

6/6 Knees Over Toe Split Squats, Light Load