28/09/24 Saturday Workout of the Day

General Warm-Up

2 x Through Rotation

20 seconds on / 10 seconds off

- PVC Pipe Pass Throughs

- PVC Pipe Around the Worlds

- Standing PVC Pipe Prayer Stretch

- Bootstrap Squats

- Hollow Hold

- Alternating Scorpions

Then..

Warm-Up Game

1000m Partner Rowing Golf

- Partner 1 will start and row until 100m or close to 100m reads on the rowing machine. If there are a couple meters over or under the 100m mark, both partners will perform burpees for each meter over or under reading on the monitor.

- Partner 2 will then row from the 100m mark to the 200m mark and again will wait to see how close they are to being at the 200m mark. If they are over or under meters to the 200m mark, both partners will again perform burpees for each meter.

- We will cap the penalty burpees at 10/set for the day. The goal is to get as many exactly on the mark as possible to limit any burpees. Partners must switch every round on the rower.

Specific Warm-Up and Primer

3 Hang Muscle Snatch 

3 Hang Power Snatch

3 Overhead Squat

3 Hang Squat Snatch

3 Overhead Squat

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Add Loads, light 

--

2 Hang Muscle Snatch 

2 Hang Power Snatch

2 Overhead Squat

2 Hang Squat Snatch

2 Overhead Squat

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Add Loads, Working loads

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5 Abmat Sit-Ups

4/3 Calorie Row

Power Snatch

Squat Snatch

2 Overhead Squats 

1 Wall Walk

"Gianni Versace"

For Time

5 Rounds, In Teams of 3 as Waterfall Start

30 Abmat Sit-Ups

15/12 Calorie Row

10 Overhead Squats

3 Wall Walks

Barbell 43/30kg

Goal: 15:00-22:00 minutes

Time Cap: 25:00 

Stimulus: Team Conditioning / Steady State Midline Stamina

RPE: 7/10

This workout will flow with athlete 1 jumping into the 30 abmat sit-ups, as soon as athlete 1 has completed their 30 reps they will move to the rower and athlete 2 will move onto the abmat sit-ups, once athlete 1 is done with the rower they will move to the Overhead Squats, Athlete 2 will move to the Rower, and now athlete 3 can move onto the Abmat Sit-Ups considering that athlete 2 is done with the abmat sit-ups. Athletes can only move onto the next station as long as their partners are out of the way and off that station. This is meant to be somewhat of a sprint to stay out ahead of your partners who are chasing you down the entire way through this workout. 

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon