27/01/25 Monday Workout of the Day 7am & 8am class only

Warm-Up

2:00 Cardio Choice

– 

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings 

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

–

3 High Hang High Pull

3 High Hang Muscle Clean

3 Strict Press

3 Hang Power Clean

3 Push Press

3 Low Hang Power Clean + Push Jerk

8 Kip Swings

6 Strict Knee Raises

– 

Add Loads to the Barbell 

3 Touch and Go Clean and Jerks

3-5 Kipping Knees to Chest

3 Quick Single Clean and Jerks

3-5 Building to Working Option for Toes to Bar

"A Storm is Coming"

For Time:

3 Rounds

18 Toes to Bar

15 Clean & Jerks

Barbell: 61/43kg

Goal: 9:00-15:00

Time Cap: 17:00

Stimulus: Barbell Cycling and Midline Interference

RPE: 8/10

Primary Objective: Toes to Bar in 3-4 Sets

Secondary Objective: Steady Barbell Cadence

Rx+:

For Time:

3 Rounds

24 Toes to Bar

18 Clean & Jerks

Barbell: 61/43kg

Level 2: 

3 Rounds for Time

15 Toes to Bar

15 Clean & Jerks 

Barbell: 52/35kg

Level 1: 

3 Rounds for Time

15 Kipping Knee Raises

15 Hang Clean & Jerks 

Barbell: 34/25kg

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

Optional Accessories / or Finisher for the Day

For Quality:

4-5 Sets

:20/:20 Single Leg Paloff Hold

:15 Boat Pose Hold

Pick a distance from the rig for the paloff that allows you to maintain neutral positions, but is still challenging. Perform a deadbug hold for the v-up as needed.