31/12/24 Tuesday Workout of the Day

Warm-Up

2:00 Cardio Choice

–

For Quality:

8:00 EMOM

Minute 1 - 20 seconds Lateral Band Walk + 20 second Monster Band Walk

Minute 2 - 5/5 World’s Greatest Stretch + 10 Deep Lunge Mountain Climbers

Minute 3 - 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)/10 Push-Ups

Minute 4 - 3-5 Broad Jumps or 10 Jumping Air Squats

Weightlifting

Every 90 seconds x 6 sets

Squat Clean Thrusters

11 @ 70%+ of 1RM Thruster

The goal here today is to build to around 85% of 1RM Thruster

No Equipment

Every 90 seconds x 6 sets

10 Squat + 20 Alt Lunges

"The Red Shell"

For Time:

5-10-15-20-15-10-5

Bar Facing Burpees

Thrusters

Barbell: 43/30kg

Goal: 11:00-15:00

Time Cap: 17:00

Score: Time

Stimulus: Open Style Workout Prep

RPE: 9/10

"The Red Shell" (no equipment)

For Time:

5-10-15-20-25-30-25-20-15-10-5

Burpees

Sit-Ups

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Optional Accessories

Every 2:00 x 6 Sets, For Quality

5-7 Box Piked Deficit Handstand Push-Ups

8-10 Reverse Nordic Curls