15/08/24 Thursday Workout of the Day

Warm-Up

5/5 World's Greatest Stretch

:30/:30 Couch Stretch

-then-

For Quality:

9:00 EMOM

Minute 1 - :45 Machine, Building Effort

Minute 2 - 5 Inchworm Push-Ups + 8-10 Banded Face Pulls

Minute 3 - 12 Cossack Squats

Strength

Front Squat

Every 2:30 x 6 Sets

5 Reps @ 75%+

3 Reps @ 80%+

1 Rep @ 90%+

3 Reps @ 80%+

5 Reps @ 75%+

The + here means that we are looking for these reps to be done at above the prescribed percentage. However when looking at the sets, if the next set is meant to be 80% and the prescribed percentage looks like 75%+ we are looking for the % to be between 75-80%

"Abnegation"

For Time

25 Burpees to Target

50 Wall Balls

25 Burpees to Target

50 Wall Balls

25 Burpees to Target

Wall Ball: 9/6kg

Burpees to Target: Out of Reach

Time Cap: 15:00

L2: 20-40-20-40-20

L1: 15-30-15-30-15, WB: 6/4kg

Masters 55+: 20-40-20-40-20

RX+: 12/9kg

Travel / Limited:

For Time

25 Burpees to Target

25 Dumbbell Thrusters

25 Burpees to Target

25 Dumbbell Thrusters

25 Burpees to Target

Load: 15/12.5kg

Goal: 11:00-15:00

Stimulus: Grind / Big Sets

RPE: 9/10

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Optional Accessories 

For Quality

3 Sets

8/8 Bulgarian Split Squat

30m Dual KB Front Rack Carry

1:00 Wall Sit