01-05/04/24 Lunchtime

Monday

Warm-Up:

5:00 minutes, For Quality

8 PVC Pipe Passovers

8/8 PVC Around the Worlds

8 PVC Pipe Snatch Balance

8 Hollow Rocks

8 Arch Rocks 

8 Alternating V-Ups

Conditioning

"Brahma"

Every 2:15 minutes, 6 Sets

3/3 Single DB Power Snatch

8 Knee Raises

5/5 Single DB Thrusters

Load: 7.5/5kg

Tuesday

Warm-Up:

2 Sets, For Quality

1:00 minute Cardio Choice

10 Alternating Cossack Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows 2020 Tempo

:20/:20 second Single Leg Glute Bridge Hold

Conditioning

"Orpington"

6 Sets

3:00 minute AMRAP

*Strict Ring Row

15m Dual Dumbbell Front Rack Walking Lunges 7.5/5kg

-Max Calorie Machine (Alternate Echo / Row)

Rest 1:30 between sets

Ring Row

Round 1: 18/12

Round 2: 15/10

Round 3: 12/8

Round 4: 9/6

Round 5: 6/4

Round 6: 3/2

Wednesday

Warm-Up:

2 Sets, For Quality

200m Run or 1:00 minute Machine Choice

5/5 Kettlebell Halos

5/5 Single Arm Bottom Up Kettlebell Press

7 Inchworm Push-Ups

9/9 Single Kettlebell Front Rack Contralateral Step-Up

Conditioning (20min Cap)

"Rhode Island"

Every 2:00 minutes, Until Failure

200m Run

3* Burpee Box Jump 24/20'' 

*Increase Burpee Box Jump by 2 reps each round

Thursday

Warm-Up

2 Sets, For Quality

1:00 minute Bike

10 Rower Ab Rollouts

15/15 seconds Contralateral Single Arm Single Leg Plank Hold

10 Alternating Single Arm Russian Kettlebell Swing

5/5 Single Arm Overhead Split Squat

Conditioning

"Sulmtaler"

24:00 minute EMOM

minute 1: 1/1 Turkish Get-Ups 

minute 2: 14 V-Ups

minute 3: 7/7 Single Arm Kettlebell Snatch 

minute 4: 14/11 Cal

Kettlebell Load: 10/8kg

Friday

Warm-Up

2 Sets, For Quality

1:00 minute Cardio Choice

10 Deep Lunge Mountain Climbers

10 Kettlebell Taters

:30 second KB Dead-Bug

10 Alternating Bird-Dog w/ Pause at Extension

Conditioning

"Frizzle"

For Time:

27-21-15-9-6-3

Squat

Push Ups

Time Domain: 10:00-15:00 minutes

Time Cap: 18:00 minutes