22 & 24/07/25 Newstart

Tuesday

Warm-Up Flow

General Prep:

2 Sets: For Quality

200m Run or 15/11 Calorie Echo Bike

30 sec Jump Rope Practice

:15 Dead-Hang + 15 Active Hang

8-10 Bar Kip Swings

8-10 Ring Rows or 6/6 Single Arm Ring Rows

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Then go through bar muscle-up progressions

Gymnastics Progressions

Pull-Ups

These should be the focus today to keep things simple and get moving into this long aerobic piece today.

Workout of the Day

"Boone’s Gauntlet"

Every 18:00 x 2 Sets

600-300-150m Run

16-12-8 Jumping Pull-Ups

100-80-60 Single Unders

*12/9 Calorie Echo Bike to Finish each round

*Echo Bike Finishes each round on set 1 and starts each round on set 2

On the second time through this please complete in reverse order.

This means that the Bike will start, then the double unders, bar muscle-ups, then run in an escalating rep scheme.

This means as written on the way down, then start on the bike then 20-2-200m on the way back up.

Goal: Finish each round in 14:00-17:00

Time Cap: 17:00 on Round 1. 18:00 Round 2. 

Stimulus: High-volume aerobic and gymnastics test with fatigue management and pacing transitions

RPE: 8/10

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

Thursday

Warm-Up Flow

General Prep

500/450m Row @ Easy Pace

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2 Sets: For Quality

10 Kettlebell Single Leg Romanian Deadlifts

8 Kettlebell Taters

10 Goblet Cossack Squats

Specific Prep

w/ Empty Barbell

8 Romanian Deadlifts

6 Tall Muscle Clean

10 Behind the Neck Elbow Punch Throughs

8 Barbell Reactive Quarter Squat Jumps

4 Pause Front Squats

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3 Hang Power Cleans

3 Front Squat (Pause 1 sec)

3 Hang Squat Cleans

3 Front Squats

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Transition to the Rack

Build to working loads (~75% of Front Squat) For Front Squat Complex

Strength

Pause Front Squat + Front Squat

Every 3:00 x 5 Sets

Set 1: 1+4 @ 75%

Set 2: 1+4 @ 75%

Set 3: 1+3 @ 80%

Set 4: 1+3 @ 80%

Set 5: 1+1 @ 85%

Pause :01 on the Pause Front Squat

*After Each Set Complete 3 High Stick Jump Overs

Workout of the Day

"Left Side, Strong Side"

For Time

9-7-5

Hang Power Cleans

Front Squats

*400/350m Row

Load: 43/30kg

Goal: 7:00–10:00

Time Cap: 12:00

Stimulus: Barbell Stamina + Moderate Rowing Capacity

RPE: 8.5/10

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose