16/12/25 Tuesday Workout of the Day

Warm-Up Flow

General Warm-Up

2:00 Cardio Choice

-

:20 Alternating Arm Swings

:20 Back Slaps

5/5 World's Greatest Stretch

10 Down Dog Toe Touch

:15/:!5 Single Arm Plank

10 Bear Plank Shoulder Taps

:15 Hollow Hold

:15 Arch Hold

-

:30 Jump Rope

7.5m Inchworm Walk-Out

:15 Active Hang + :15 Dead-Hang

10 Hollow Rocks

10 Arch Rocks

1 Wall Walk + :15 Nose to Wall Handstand Hold

Specific Prep

:30 Jump Rope (Single or Doubles)

8/8 Single Arm Dumbbell Deadlifts (Center of Body, Between the Feet)

6 Alternating Dumbbell Hang Snatch

10 Bar Kip Swings

6-8 Ring Rows

2 Wall Walks, Practicing Down Dog, then feet and move up the wall (Think Practice Cadence and Speed)

-

2 Sets

:30 Jump Rope (Single or Doubles)

8 Alternating Dumbbell Snatch (Building to Working Loads)

10 Bar Kip Swings + 4 Strict Pull-Ups or 6-8 Ring Rows

2 Wall Walks, Practicing Down Dog, then feet and move up the wall (Think Practice Cadence and Speed)

-

then move into Bar Muscle-Up Progressions / Drills

Gymnastics Skill

Skill Progressions : Bar Muscle-Ups

Spend 10-15 minutes Practicing Drills and Progressions

- Jumping Kip and Pull to Hips

- Banded Bar Muscle-Ups

- Box Bar Muscle-Up

- Bar Muscle-Up Hip Drive Drill

Focus on going into these progressions with the goals of progressing from the basic bar kip swing, to a more dynamic hip pop and drive the bar to the hips, before progressing to the more advanced Bar Muscle-Up Drills.

Gymnastics Density

"Skyline Crit"

20:00 AMRAP

2 Wall Walk

4 Bar Muscle-Ups

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: 32.5/20kg

Score = Rounds and Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: ~ 10 Rounds +/- 10-15 reps

Stimulus: Skill under fatigue with upper-body stamina and moderate cyclical volume

RPE: 8/10

Primary Objective: Maintain consistent pacing across all rounds with the goal of keeping rounds close to 2 minutes

Secondary Objective: Keep transitions tight and avoid missing reps on gymnastics

RX+:

20:00 AMRAP

2 Wall Walks

4 Bar Muscle-Ups

8 Alternating Dumbbell Snatch

32 Unbroken Double Unders

Dumbbell: 32.5/22.5kg

Level 2:

2 Wall Walks

4 Burpee Chest-to-Bar Pull-Ups

8 Alternating Dumbbell Snatch

32 Double Unders

Dumbbell: 22.5/15kg

Level 1:

20:00 AMRAP

2 Wall Walk Progressions

(Box Wall Walks + :5 Hold)

4 Burpee Jumping Pull-Ups

8 Alternating Dumbbell Hang Snatch

32 Single Unders

Dumbbell: 12.5/7.5kg

Mobility

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

For Quality

3 Sets:

8-8-8-8 Banded A-T-Y-W's

16 Reverse Dumbbell Curls