26/11/24 Tuesday Workout of the Day

Warm-Up

Part A)

8:00 minutes, For Quality

:30 second Row @ Moderate Pace

5/5 World's Greatest Stretch

8 Bootstrap Squats

10 Cossack Squats

Part B)

10 Empty Barbell Back Squats

5 Back Squats @ 40-50%

3 Back Squats @ 50-60%

3 Back Squats @ 60-70%

Strength

Every 3:00 x 4 Sets

3 Back Squat

Starting @ 70-75% and Building to a New 3RM

"Bad Fish"

2:00 AMRAP / 1:00 Rest

8 Goblet Squats

12 Wall Balls

- Max Calorie Row

*Continue Until 75/60 Calories

Kettelbell: 32/24kg / Dumbbell 32/22.5kg

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

Goal: 5 rounds / Finishing time of 13:00-14:00

Time Cap: 17:00

Stimulus: Leg Stamina / Anaerobic

RPE: 9/10

Level 1:

2:00 AMRAP / 1:00 Rest

8 Goblet Squats

12 Wall Balls

- Max Calorie Row

*Continue Until 60/48 Calories

Kettelbell: 20/12kg

Dumbbell: 20/14kg

Wall Balls: 6/4kg

Level 2:

2:00 AMRAP / 1:00 Rest

8 Goblet Squats

12 Wall Balls

- Max Calorie Row

*Continue Until 75/60 Calories

Kettelbell: 24/16kg

Dumbbell 22.5/15kg

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

PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

Optional Accessories

For Quality:

12:00 EMOM

Minute 1 - :25/:25 Russian Twist Medball Throws, Heavy

Minute 2 - 5/5 Hip Airplanes

Minute 3 - 6 x 90 Degree Box Jump (3 Each Direction)