Workout of the Day 05/07/2025

Описание: Warm Up
Row 2:00
:30 Bottom of the squat
5/5 Worlds Greatest Stretch
:45 Down Dog
10/10 Cossack Squats
6/6 DB Windmills
4 Inchworms w/ 2 pushups
5 Snatch Grip Upright Row
5 Muscle Snatch
5 Overhead Squats



Every 1:30 x 3 sets
3x5 Overhead Squats
*think about this as a mobility drill, we will try to improve this position each week, prioritize shoulder position over depth. Elevated heels will help many people with position.
**Advanced athletes can build as they go


Strength
Take 6 minutes to warmup and then perform

Every :90 x 7 sets
Squat Snatch or Power Snatch + Overhead Squat
3 sets - 2 reps
4 sets - 1 rep, building to a max for the day

*add weight as you go, but prioritize form and technique over load
**feel free to sub cleans


Conditioning
Part 1:
2:00 On/ 1:00 Off x 3 sets
300/250m Row
Max Toes to Bar in remaining Time

*The rows should be sprints. Scale to have at least :30 to perform your T2B
*Sub knee raises or situps as needed

L1: 200/150m, situps or tuckups
L2: 250/200m, hanging knee raises or Vups
Rx+350/300m

Rest as needed, then perform Part 2:

Mini "Annie"
40-30-20-10
Double Unders
Abmat Situps**
10min cap
*this is 100 reps of each, scale to try and keep this fast!
**feel free to anchor the feet down with DBs to make this faster

L1: singles and half the situp reps
L2: half the DU reps, all the situps
Rx+ 50-40-30-20-10


Strength Part 2
Accumulate 2:00 Each:
Wall Sit
Plank or Handstand
Bar or Ring Hang



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