23/12/24 Monday Workout of the Day

Warm-Up

For Quality

10:00 AMRAP

200m Run

1 Barbell Complex*

10 Alternating Box Step-Ups

5 Inchworm Push-Ups

5 Pike Push-Ups

Barbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power Cleans

Weightlifting

Every 2:00 x 5 Sets

5 Tng Power Clean

Load: @ 60%+ of 1RM Power Clean

Building to a Heavy for the Day

Stimulus: Barbell Conditioning and Cycling

"Spy Game"

3 Rounds For Time

400m Run

20 Box Jump Overs

15 Handstand Push-Ups

Box Height: 24/20in

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Rx+:

3 Rounds For Time

400m Run

20 Box Jump Overs

15 Strict Handstand Push-Ups

Box Height: 24/20in

Level 1:

3 Rounds For Time

400m Run

20 Alternating Box Step-Ups

10 Box Piked Handstand Push-Ups

Box Height: 24/20in

Level 2:

3 Rounds For Time

400m Run

15 Box Jump Overs

10 Handstand Push-Ups

Box Height: 24/20in

Mobility

PRVN Recovery #1

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

Optional Accessories

For Quality:

5 Sets

7/7 Single Arm Dumbbell Z-Press

14 Chest Supported Dumbbell Rows

Rest as needed b/t sets and exercises