22/10/24 Tuesday Workout of the Day

Warm-Up

3:00 Cardio Choice

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3 Burpee Bar Touch

6 Scapular Pull-Ups

6/6 Single Arm Ring Rows

8 Alternating Box Step-Ups

6/6 Single Arm Dumbbell Upright Row

6/6 Single Arm Dumbbell Push Press

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3 Burpee Pull-Ups

6 Bar Kip Swings

3 Tall Box Jumps

6/6 Single Arm Dumbbell Cleans

6/6 Single Arm Dumbbell Push Jerk

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3 Burpee Chest to Bar

6 Box Jump Overs

6 Alternating Dumbbell Clean and Jerk

Skill Progression

Spend 10-15 minutes Here

Bar Muscle-Up Progression

“Buckaroo”

For Reps:

2 Sets

8:00 AMRAP

2-4-6-8…

Burpee Bar Muscle Up/Pull Up

Box Jump Overs

Alt. Dumbbell Clean & Jerk

-4:00 rest b/t sets-

*You will start fresh from the beginning on set 2.

Box: 24/20''

Dumbbell: 22.5/15kg

Goal: 4-6 Rounds

Score: Total Reps

RPE: 8/10

Rx+: 

Box: 30/24’’

Dumbbell: 32/22.5kg

Level 1:

Burpee Jumping Pull-Ups 

Alternating Box Step-Ups

Dumbbell: 15/10kg

Level 2:

Level 3-: 1-2-3-4-5 Burpee Bar Muscle Ups

Level 2: Burpee Chest to Bar Pull-Ups

PRVN Recovery #2

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Optional Accessories

5 Sets, For Quality

:20 second Supinated Chin Over Bar Hold

100ft (30m) Bearhug Sandbag Carry

8-10 Dumbbell Hammer Curls @ 3030 Tempo

-rest 1:00 b/t sets-

Load: Choice

Pick a load for today where you can perform the work unbroken

If you don't have access to a sandbag, perform a dual kettlebell front rack carry at a heavy

load.