18/11/24 Monday Workout of the Day

Warm-Up:

2 Sets, For Quality

:40 second on / :20 second off

- Row

- Quadurped Thoracic Rotations (20'' /each)

- Inchworm Push-Ups

- Cossack Squats

- *Barbell Complex

Barbell Complex = Tall Muscle Clean + Strict Press + Front Squat + Thruster + Jumping Back Squat

Back Squat

Every 90 seconds x 6 Sets

2 Reps @ 75%

"The Dodo Way of Life"

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 - 16/13 Calorie Row

Minute 2 - 8 Burpee Pull-Ups

Minute 3 - Max Thrusters

Minute 4 - Rest

*There is a 16:00 cap on this.

Barbell: 43/30kg

Goal: 14:00-16:00 (Finish in 4 Rounds)

Score: Time

RPE: 7/10

On the final interval here before the cap, you can use you final minute 4 to finish the workout and get those 50 Thrusters completed

Rx+: 

For Time:

EMOM Until 60 Thrusters Completed

Minute 1 - 20/16 Calorie Row

Minute 2 - 10 Burpee Pull-Ups

Minute 3 - Max Thrusters

Minute 4 - Rest

*There is a 16:00 cap on this.

Barbell: 43/30kg

Level 1:

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 - 14/11 Calorie Row

Minute 2 - 8 Burpee Jumping Pull-Ups

Minute 3 - Max Thrusters

Minute 4 - Rest

*There is a 16:00 cap on this.

Barbell: 20/15kg

Level 2:

For Time:

EMOM Until 50 Thrusters Completed

Minute 1 - 15/12 Calorie Row

Minute 2 - 8 Burpee Pull-Ups

Minute 3 - Max Thrusters

Minute 4 - Rest

*There is a 16:00 cap on this.

Barbell: 34/25kg

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 Child's Pose

Optional Accessories

For Quality:

4 Sets

5/5 Banded Skater Jumps

5/5 Parallel Medicine Ball Rotational Throw, Heavy

8/8 Bird-Dog Row

Perform 1 set of each exercise, both sides/directions, and repeat for 4 total sets. Rest as needed between movements to maintain quality.