30/03/26 Monday Workout of the Day

Warm-Up Flow

General Prep

1:30 Cardio Choice

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10 PVC Pipe Passthroughs

8/8 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

5/5 World's Greatest Stretch

:15 Extended Plank Reverse Bridge

:15 Hollow Hold

Specific Prep

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

3 Hang Squat Snatch

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Add Loads

Hang Snatch

3 Sets x 3 Reps, Building to Starting Weights

Weightlifting

Hang Snatch

Every 2:00 x 5 Sets

Set 1: 4 Hang Snatch

Set 2: 4 Hang Snatch

Set 3: 3 Hang Snatch

Set 4: 3 Hang Snatch

Set 5: 2 Hang Snatch

Starting @ 60% on Set 1 (4 Reps), and increasing by feel to a heavier double at around an 8/10 RPE on Set 5.

The Hang Snatch can be either a Power Snatch or a Squat Snatch. Ideally we catch high and start catching lower and lower on each set

Warm-Up and Primer for Metcon

@ Warm-Up Loads

3 Dumbbell Burpees

3 Dual Dumbbell Hang Muscle Snatch

5 Dual Dumbbell Front Squats

7 Bar Kip Swings

5 Strict Knee Raises

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@ Warm-Up Weights

2 Devils Press

4 Dual Dumbbell Front Squat

2-4 Kipping Knees to Chest

2-4 Kipping Toes to Target or Alt Toes to Target

2-4 Reps @ Toes to Bar or Modification for the Day

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@ Working Weights

2 Devils Press

4 Dual Dumbbell Front Squat

2-4 Reps @ Toes to Bar or Modification for the Day

Conditioning

"Skyscraper"

For Time

Every 2:30 x 5 Sets

4 Devils Press

6 Dumbbell Front Squats

10 Toes to Bar

Dumbbells: 2 x 22.5/15kg

Score = Slowest Time / Set

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Complete all 5 sets in 1:45-2:15 each. Athletes should have :15-45 seconds of rest every interval.

RPE: 8/10

Stimulus: Dumbbell Conditioning / Interval Power Endurance

Primary Objective: Move efficiently through all three movements with clean efficiency (extra emphasis on the Devils Press here)

Secondary Objective: Keep all movements unbroken

RX+:

Every 2:30 x 5 Sets

6 Devils Press

8 Dumbbell Front Squats

12 Toes to Bar

Dumbbells: 2 x 22.5/15kg

Level 2

Every 2:30 x 5 Sets

4 Devils Press

6 Dumbbell Front Squats

10 Toes to Bar

Dumbbells: 2 x 16/12.5kg

Level 1

Every 2:30 x 5 Sets

4 Dumbbell Deadlift + 4 Overhead Press

6 Dumbbell Front Squats

10 Hanging Knee Raises

Dumbbells: 2 x 12.5/7.5kg

Big Class Option 1:

Every 2:30 x 5 Sets

4 Devils Press

6 Kettlebell Goblet Squat

10 Toes to Bar

Dumbbells: 2 x 22.5/15kg

Kettlebell: 1 x 32/24kg

Start athletes on a delay or waterfall to allow shared dumbbells and kettlebells.

Big Class Option 2 :

Every 2:30 x 5 Sets

6 Single Arm Dumbbells Press

8 Dumbbell Goblet Squats

10 Toes to Bar

Dumbbells: 1 x 22.5/15kg

Mobility

PRVN Mobility #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00 Standing Forward Fold

1:00/1:00 Crossbody Lat Stretch

Optional Accessories

For Quality:

3 Sets

15/15 Banded Lateral Walk, Moderate Tension

:20 Spanish Squat Isometric, Bodyweight or Light

*Use heavy band tension OR ring straps for the spanish squat isometric hold