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Writer's pictureAaron Marcelino

12/08/24 Monday Workout of the Day

Warm-Up:

-then-

For Quality:

3 Rounds

:30 Jump Rope

4 Front Squats

2 Push Press + 2 Push Jerk + 2 Split Jerk

6/6 Single Arm Ring Rows


Clean and Jerk


Take 15 minutes to Establish a 1RM


*Suggested Build


3 Reps @ 65%

3 Reps @ 70%

2 Reps @ 75%

1 Rep @ 80%

1 Rep @ 86%

1 Rep @ 91%

1 Rep @ 96%

1RM Attempt


"Dauntless"


11:00 AMRAP

5 Strict Pull-Ups

9 Goblet Squats

35 Double Unders


Load: 32/24kg


L2: Banded Strict Pull-Ups, KB: 24/16kg, 50 single Unders

L1: 5 Jumping Pull-Ups, 9 Air Squats, 50 single Unders


Goal: 8+ Rounds


Stimulus: Muscular Stamina / Classic Triplet

RPE: 7/10


PRVN Recovery #4

:30sec/:30sec KB Calf Smash


Optional Accessories

For Quality

4 Sets

6/6 Stagger Stance RDLs, Moderate Load

:15/:15 Single Leg Hip Thrust Hold, Moderate Load

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