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29/04/24 Monday Workout of the Day

Warm-Up:

2:00 minute Bike


Into..


30 sec Single Unders

10 Dumbbell Deadlifts

10 Alternating Step-Ups


into...


30 second Jump Rope Practice

10 Dumbbell Hang Power Cleans

8 Single Dumbbell Step-Ups

8 Bar Kip Swings


Gymnastics Skills and Drills



Spend 15 minutes here working on some different skills and progressions for the day as well as going over modifications for the workout that will make the most sense. Due to the fact that we are adding in Toe to Bar volume tomorrow we would love to see just a Burpee Chest to Bar Pull-Up, Burpee Pull-Up, or Burpee Jumping Pull-Up as the primary modification today for the workout.


"Feel the beat"


6 Sets, For Max Calories

3:00 minute AMRAP

50 Double Unders

4 Dual Dumbbell Power Clean

4 Dual Dumbbell Step Overs 24"/20"

4 Burpee Bar Muscle-Ups

-Max Calorie Echo Bike


Rest 1:00 minute between Sets


Dumbbells: 22.5/15kg


RX+:

6 Sets, For Max Calories

3:00 minute AMRAP

40 Crossover Skips

4 Dual Dumbbell Power Clean

4 Dual Dumbbell Step Overs 30"/24"

4 Burpee Bar Muscle-Ups

-Max Calorie Echo Bike

Rest 1:00 minute between Sets


Dumbbells: 22.5/15kg



PRVN Mobility #10

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

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

1:00/1:00 Couch Stretch


Optional Accessories

3 Sets, For Quality


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