15 & 17/04/25 Newstart

Tuesday

Warm-Up

General Prep: (8min)

8:00 minutes, For Quality

12/9 Calorie Row 

8/8 Curtsey Lunges

6/6 Kettlebell Chainsaw Row

8 Russian Kettlebell Swings 

8 Goblet Cossack Squats

– 

Specific Prep  (2-3 minutes) 

2 Sets: For Quality

6 Barbell Upright Rows

6 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

6 Front Squats

Workout Primer

1 Round through, touching on weights and movements you are planning to hit for the day. 

8/6 Calorie Row 

5 Front Squats 

5 Pull-Ups or Pull-Up Modification (Banded Strict Pull-Ups / Jumping Pull-Up)

"Shake n' Bake"

For Time:

3 Rounds

20/16 Calorie Row

15 Front Squats

30 Jumping Pull-Ups

Load: 60% of 1RM Front Squat

Goal Time Domain: 15-18 minutesTime Cap: 22 minutes

Primary Objective: We are looking to complete each round in sub 5-6 minutes. 

Secondary Objective: Focus on a priority movement. This will probably be either the Front Squat or Pull-Ups and use this as a good day to lean into development here of big sets on one or the other. The goal will be to maintain good positions and consistent sets across all 3 rounds of each movement. 

Stimulus: Full Body Muscular Endurance Triplet 

RPE: 8/10

- This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.

Bodybuilding Finisher

10:00 AMRAP

16 Dual KB Gorilla Rows

10/10 Suitcase Reverse Lunge

10-12 Dual Dumbbell Zottman Curls

Mobility

1-2 Sets

1:00/1:00 Banded Lat Stretch 

1:00 Elevated Prayer Stretch

1:00 Seated Chest Stretch

Foam Roll Lats / Upper Back

Thursday

Warm-Up

General Prep: (5-7 minutes)

1:00 Easy Cardio (Row, Bike, Jog, or Jump Rope)

– 

3 Rounds:

10 Air Squats

5/5 Single-Leg Glute Bridges

5/5 Lateral Lunges

15 Jump Rope (Single Unders or Penguin Taps)

Mobility & Activation (5-7 Minutes)

:30 Wall Sit with Medball Squeeze 

:30/:30 Goblet Squat Ankle Mobility

:30/:30 Banded Hip Opener

:30 Kettlebell Dead-Bugs

Hip Explosive Activation:

2 Sets: For Quality

5 Broad Jumps

5 Tempo Back Squats 31x1 

Specific Prep (5-7 minutes)

Build-Up Sets (Light to Moderate Load)

5 Reps @ ~40%

5 Reps @ ~55%

3 Reps @ ~65%

Strength:

Back Squat

Every 2:30 x 6 Sets

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 75%

Set 3: 5 Reps @ 75%

Set 4: 3 Reps @ 80%

Set 5: 3 Reps @ 85%

Set 6: 1 Rep @ 90%+

% is Based on 1RM Back Squat

Workout Movement Prep (4-5 minutes)

• Double Unders:

  • 30 Single Unders → 15 Double Unders

  • 10 Smooth Double Unders

• Medball Cleans:

  • 5 Deadlifts → 5 Front Squats → 5 Tall Cleans → 5 Full Medball Cleans

  • 3 Fast, Explosive Reps

"The Cougar in the Car"

8:00 AMRAP

2-4-6-8-10-12...

Medball Cleans

15-30-45-60-75-90

Single Unders

Medball: 6/4kg

Goal: 7+ Rounds (Into the round of 16 Medball Cleans + 80 Double Unders

Primary Objective: Complete 7 Rounds of the workout. The focus being on keeping a steady and smooth pace with the first 4 rounds of this moving very quickly before the reps start to add up in rounds 5,6, and 7

Secondary Objective: Unbroken Sets on Double Unders 

Stimulus: Leg Stamina / Short Burner

RPE: 7/10

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose