18/12/25 Thursday Workout of the Day

Warm-Up Flow

Bodyheat and Mobility

1:00 - 2:00 Cardio Choice

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:30 Up Dog to Down Dog

:30/:30 Active Pigeon Pose

:30/:30 Samson Stretch Hold

10 Alternating Scorpions

10 Alternating Iron Cross Stretch

Barbell Prep and Flow

5 Segmented Clean Grip Deadlift (Top Down to Mid Shin) *Pause at Hip, Knee, Below Knee, Mid Shin

3 High Hang Muscle Cleans

3 Strict Press with 2 sec Pause Overhead

3 Hang Power Cleans

3 Push Press

3 Low Hang Power Cleans

3 Front Squats

3 Push Jerk, Proceed to Back Rack on Final Rep

3-5 Behind the Neck Press in Split

2 Split Jerk with 3-5 sec Pause in the Catch

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Add Loads

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Clean Lift Off

Slow Pull Power Clean

Split Jerk w/2 sec Pause in Catch

Hang Squat Clean

Split Jerk w/2 sec Pause in Catch

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Add Loads

Specific Build to Starting Weight

3-4 Sets

Power Clean + Split Jerk

Squat Clean + Split Jerk

*Building to starting weight on the barbell

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Workout Primer: After Weightlifting Piece

2 Sets:

10 Abmat Sit-Ups

8 Wall Balls

4 Power Clean and Push Jerks at Working Loads

Weightlifting

Clean and Jerk

Every 3:00 x 5 Sets

Power Clean + Split Jerk

Rest 10-15 seconds

Squat Clean + Split Jerk

Start @ 70% of the limiter and increase to a heavy for the day.

Sets = 5 x 2

Score = Load

Reps should feel sharp and technical early, with the final set being challenging but stable overhead. Focus on clean footwork between the power and squat variations and consistent receiving positions in the jerk.

Mix Modal Triple

"Workout Interrupted"

For Time

3 Rounds for Time

25 Wall Balls

10 Power Clean and Push Jerk

*Starting at 0:00, Then Every 3:00 Complete 25 Abmat Sit-Ups

Wall Ball: 9/6kg

Barbell: 61/43kg

Score = Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 7:00-11:00

Time Cap: 12:00

Stimulus: Midline, Leg Stamina

RPE: 8/10

Primary Objective: Complete each round of wall balls unbroken or in 2 sets

Secondary Objective: Perform clean + jerk in smooth singles or fast doubles

RX+:

Barbell: 70/48kg

Wall Ball: 12/9kg

25 GHD Sit-Ups Every 3:00

Level 2:

Wall Ball: 9/6kg

Barbell: 52/34kg

Abmat Sit-Ups: 25 reps every 3:00

Level 1:

3 Rounds

20 Wall Balls

8 Power Clean + Push Jerk

Every 3:00: 20 Sit-Ups

Wall Ball: 6/4kg

Barbell: 30/20kg

Mobility

PRVN Mobility #3

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00 Child’s Pose

1:00/1:00 Wall Figure 4 Stretch

Optional Accessories

For Quality

4 Sets:

6/6 Single Leg Dual Dumbbell Romanian Deadlifts

10 Goblet Cyclist Squats