12/11/24 Tuesday Workout of the Day

Warm-Up

:30 second Jump Rope Practice

8/8 Banded Psoas March

10/10 Banded Lateral Walk

8 Medball Cleans

10 Alternating Box Step-Ups

— 

20 Double Unders or 30 Single Unders

8/8 Banded Psoas March

10/10 Banded Lateral Walk

8 Medball Cleans

8 Box Jumps 

— 

Barbell to the Rig

5 Reps @ 50%

3 Reps @ 60-65%

3 Reps @ 65-70%

3 Reps @ 70-75%

Weightlifting

Back Squat

Every 3:00 x 4 Sets

3 Reps @ 80%+

Rest 15-20 seconds

3 Seated Box Jumps to High Box

"Kano"

For Time:

4 Rounds for Time

12 Wall Balls

15 Burpee Box Jump Overs

12 Wall Balls

60 Double Unders

Wall Ball: 9/6kg

Box: 24/20’’

Goal Time: 11:00-15:00 

Time Cap: 15:00 minutes

RPE: 8/10

Rx+: 

For Time:

4 Rounds for Time

15 Wall Balls

18 Burpee Box Jump Overs

15 Wall Balls

60 Double Unders

Wall Ball: 14/9kg

Level 1:

For Time:

4 Rounds for Time

9 Wall Balls

12 Burpee Box Step-Ups

9 Wall Balls

60 Single Unders

Wall Ball: 9/6kg

Level 2:

For Time:

4 Rounds for Time

9 Wall Balls

12 Burpee Box Jump Overs

9 Wall Balls

36 Double Unders

Wall Ball: 9/6kg

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories

Part A) 

Back Rack Lunge (Forward Step)

For Load:

3 x 14 @ 45-50% of 1RM Back Squat

Part B)

3 Sets, For Quality

10-12 Ring Hamstring Curls

:15/:15 seconds Single Leg Sorenson Hold