26/06/25 Thursday Workout of the Day

Warm-Up Flow

Mobility and Activation Work

2 Sets: For Quality

1:00 Cardio Choice

:30/:30 Banded Front Rack Mobility:

:30/:30 Banded Hip Distraction

:30 Elevated Prayer Stretch

Specific Movement Prep

3 Sets, Building Complexity and Loading

1 Wall Walk + :10 Nose to Wall Handstand Hold

10 Medball Front Squats / Wall Balls

12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs

5 Barbell Push Press

5 Barbell Front Squats

Strength

Every 2:00 x 8 Sets, Alternating Stations

Station 1: 3 Push Press

Station 2: 3 Front Squat

Starting @ 70% of 1RM for Both Lifts and Increasing to a 3 Rep Heavy for the Day

Stimulus: Absolute Strength Development and Test

Workout of the Day

"Walking on the Walls"

For Time

5 Wall Walks

15 Wall Balls

20 Box Jump Overs

30 Wall Balls

20 Box Jump Overs

15 Wall Balls

5 Wall Walks

Wall Ball: 9/6kg, 10/9ft

Box Jump Over: 24/20in

*(Re-Test from 6-13-2024)

Goal: 4-7 minutes

Time Cap: 10 minutes

Stimulus: Shoulder / Quad Interference and Muscular Stamina

RPE: 8.5/10

RX+: 

For Time

8 Wall Walks

15 Wall Balls

20 Box Jump Overs

30 Wall Balls

20 Box Jump Overs

15 Wall Balls

8 Wall Walks

Wall Ball: 12/9kg

Box Jump Over: 30/24in

Level 2:

4 Wall Walks 

12 Wall Balls 

16 Box Jump Overs 

24 Wall Balls 

16 Box Jump Overs 

12 Wall Balls

4 Wall Walks

Wall Ball: 9/6kg, 10/9ft

Box Height 24/20''

Level 1:

3 Wall Walks 

12 Wall Balls 

16 Box Step-Ups

24 Wall Balls 

16 Box Step-Ups

12 Wall Balls

3 Wall Walks

Wall Ball: 6/4kg

Box Height 24/20'

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Optional Accessories

For Quality:

5 Sets

:20/:20 Copenhagen Plank

:20/:20 Single Leg Wall Sit

Aim to perform each set with minimal transition between movements, and then rest a few minutes between sets to maintain quality and unbroken holds.