25 & 27/02/25 Newstart

Tuesday

General Warm-Up: (10 minutes)

10:00 EMOM

Minute 1: 45 second Bike

Minute 2: 7.5m Walking Inchworm to Hollow

Minute 3: 8 Scapular Pull-Ups + 8 Ring Rows

Minute 4: 45 second Row

Minute 5: 30-40 second Wall Lean March

Specific Warm-Up: (8-10 minutes)

Go over fine tuning movement patterns and skills for the day

Chest to Bar Skill Work

Burpee Practice: Lead with the chest on the way to the floor and lead with the hips when pulling your legs up to your hands focusing on keeping a neutral spine. 

Practice Wall Walk Efficiency by piking your hips into a down dog then moving your feet and keeping straight arms as you move towards the wall. 

Work on the turn and go with the shuttle run, cleaning up any pauses at the turn and finding a good rhythm for the day. 

Primer: (3-4 minutes)

5/4 Cal Bike

3 Burpees to Target

2 Chest to Bar Pull-Ups or Pull-Up Option

- Rest 1:00 -

5/4 Cal Row

2 Shuttle Runs

1 Wall Walk

"The Doctor"

10:00 AMRAP

10/7 Cal Echo Bike or 12/9 Cal Bike Erg

10 “No Jump Burpees”

8 Jumping Pull-Ups

Rest 5:00 minutes

10:00 AMRAP

10/8 Calorie Row

5 Shuttle Runs

2 Wall Walks to 30’’ off Wall

Shuttle Run = 7.5m / 7.5m out and back

Goal: 4-6 Rounds / 10:00 AMRAP

Score: Rounds & Reps

Stimulus: Cyclical / Bodyweight Conditioning

RPE: 8/10

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Thursday

General  (8 minutes)

8:00 minutes: For Quality

20/20 Lateral Line Hops + Forward and Back Line Hops

8/8 Single Kettlebell Staggered Stance Romanian Deadlift

10 Russian Kettlebell Swings

10 Hollow Rocks

10 Alternating V-Ups

Specific Warm-Up (8-10 minutes)

3 Sets: For Quality

30 seconds Jump Rope Practice

8 Scapular Pull-Ups

8 Bar Kip Swings

15 second Tuck L-Hang

10 Barbell Romanian Deadlifts / Deadlifts with Light Load / Deadlifts @ Working Load

Primer (2 minutes)

25 Double Unders

5 Toe to Bar

4 Deadlifts

20 Double Unders

4 Toe to Bar

3 Deadlifts

Then.. Transition into the Workout

"Hide and Seek"

For Time

150 Single Unders

50 Abmat Sit-Ups

40 Kettlebell Deadlifts

150 Single Unders

30 Abmat Sit-Ups

20 Kettlebell Deadlifts

150 Single Unders

30 Abmat Sit-Ups

10 Kettlebell Deadlifts

Kettlebell @ 24/16kg

Score = Time

Time Domain: 17-21 minutes

Time Cap: 22 minutes

Stimulus: Chipper / Grip Stamina

RPE: 9/10

This is meant to be more of a tester style chipper with some big sets on the Toe to Bar into some mixed grip fatigue with some lighter Deadlifts and Double Unders.

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 Child's Pose