14/03/25 Friday Workout of the Day

Mobility and Body Heat (5-7 minutes)

2:00 Cardio Choice

:30/:30 second Couch Stretch

:20 second Extended Plank Reverse Bridge

:30 second Puppy Dog Pose

Specific Prep (6-8 minutes)

6 No Jump Burpees

3 Hang Muscle Snatch

3 Hang Power Snatch

6 Russian Kettlebell Swings

8 Abmat Sit-Ups

6 No Jump Burpees

4 Hang Power Snatch

6 American Kettlebell Swings

8 Abmat Sit-Ups

–

Then Add Loads to Working Loads and Touch on Power Snatch From the Floor

Weightlifting

Power Snatch

Every 2:00 x 5 Sets

Set 1: 10 Reps @ 55%

Set 2: 8 Reps @ 60%

Set 3: 6 Reps @ 65%

Set 4: 4 Reps @ 70%

Set 5: 2 Reps @ 75%

% is Based on 1RM Power Snatch

“Knope”

8:00 AMRAP

10 Burpees

15 American Kettlebell Swings

25 Abmat Sit-Ups

Kettlebell Load: 24/16kg

Goal: ~ 3 Rounds 

Primary Objective: Complete each round in under 2:30

Secondary Objective: Maintain consistency across all rounds today for the entire 8:00 AMRAP

Stimulus: Midline + Hip Extension / Sprint Triplet

RPE: 7/10

Rx+ : 

8:00 AMRAP

10 Burpees

15 American Kettlebell Swings

20 GHD Sit-Ups

Kettlebell Load: 32/24kg

Level 2: 

8:00 AMRAP

10 Burpees

15 Russian Kettlebell Swings

25 Abmat Sit-Ups

Kettlebell Load: 24/16kg

Level 1: 

8:00 AMRAP

10 Burpees

15 Russian Kettlebell Swings

25 Abmat Sit-Ups

Kettlebell Load: 16/8kg

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Childs Pose

Optional Accessories

3 Sets: For Quality 

20 second Hollow Hold

30/30 second Side Plank

60 second Forearm Plank