30/01/24 Tuesday Workout of the Day

Warm-Up

8:00 minute EMOM, Alternating Movements

Minute 1: 12/9 Calorie Row

Minute 2: 20/20 second Samson Stretch

Minute 3: 8 Scapular Pull-Ups + 8 Bar Kip Swings

Minute 4: 10 Med Ball Cleans + 10 Med Ball Slams

Skills and Progression

Toe to Bar Technique and Efficiency

-Kip Swing, Hollow to Arch positions

-Strict Knee Raises to maximum height with active lat position

-Kipping Knee to Chest

-Alternating Toes to Target

-Kipping Toes to Target

-Alternating Toe to Bar

-Toe to Bar

*This is the progression we like to go through and a way for athletes to hit each level and keep working up until they reach their correct scaling modification for the day.

Toe to Bar Partner Progression

Conditioning

"Emerald Sunset"

For Time:

15 Toes to Bar

90 Double Unders/270 Single Unders

15 Toes to Bar

60 Wall Balls

15 Toes to Bar

45/36 Calorie Row

15 Toes to Bar

30 Dumbbell Facing Burpees

15 Toes to Bar

15 Devils Press 

Dumbbells: 22.5/16 kg

Wallball: 9/6 kg

Goal Time: 18:00-23:00 minutes

Time Cap: 25:00 minutes

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 Accessory Work

4 Sets, For Quality

20/20 second Side Star Plank

30/30m Suitcase Carry, For Load

30/30 second Pallof Press Hold

40 second Sandbag Hold, For Load