11/09/24 Wednesday Workout of the Day

Warm-Up:

10:00 AMRAP, For Quality

20 Bear Plank Shoulder Taps 

5 Single Arm Kettlebell Push Press (Right)

15m Bottoms Up Kettlebell Waiters Walk

5 Single Arm Kettlebell Push Press (Left)

15m Bottoms Up Kettlebell Waiters Walk

10 Alternating Box Step-Ups 

5 Box Jumps

Jerk Complex

Every 2:00 x 5 Sets 

2 Push Jerks + 2 Split Jerks @ 75% of 1RM

*From the Rack

"Unstoppable"

For Time

5 Rounds for Time

21 Air Squats

12 Ring Push-Ups

9 Box Jump Overs 

Box: 24''/20''

Rings: 6 inch off floor

Score: Time

Goal: 8:00-12:00 

Time Cap: 15:00 

Stimulus: Bodyweight Muscular Stamina

RPE: 8/10

Rx+: 

5 Round for Time

18 Pistols

15 Ring Dips

9 Burpee Box Jump Overs

Level 2:

For Time

5 Rounds for Time

21 Air Squats

12 Ring Push-Ups

9 Box Jump Overs

Level 1:

For Time

5 Rounds for Time

18 Air Squats

12 Push-Ups

10 Alternating Box Step-Ups

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:

12:00 EMOM

Minute 1 - 10 Dual Dumbbell Seated Arnold Press, Moderate Load

Minute 2 - 6/6 Kettlebell on Foot Leg Extensions w/ 1s Hold at Top, Moderate Load