02-06/12/24 Lunchtime

Monday

Warm-Up:

2:00 Cardio Choice

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For Quality

:30 second Jump Rope Practice

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Romanian Deadlifts

10 Barbell Strict Press

"Happy"

5 Rounds for Time

150 Single Unders

18 Deadlifts

12 Daul DB Shoulder to Overhead

Load: 61/43kg (Deadlift)

17.5/10 (Shoulder to Overhead)

Goal: 9:00-12:00 minutes

Time Cap: 20:00

Stimulus: Barbell Cycling

RPE: 8/10

Tuesday

Warm-Up

1:00 Kneeling Forearm Stretch

:45/:45 Banded Front Rack Stretch

-then-

For Quality:

EMOM

Minute 1: 10/10 Banded Archer Row

Minute 2: 10/8 Calorie Row

Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps

Minute 4 - :10 Dead Hang + 10 Scap Pull-Ups

"Just Tap It In"

5 Sets

3:00 On/1:00 Off

15/12 Calorie Row

15 Ring Rows

15 Box Jumps

*Pick up where you left off each round.

Box: 24/20''

Score = rounds + reps

Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Wednesday

Warm-Up:

2 Sets For Quality

15 Banded Pull Aparts

10 Reps / Each Bent Over Y-A-T-With light weight plates

10 Glute Bridges w/ 2 sec Pause

5/5 Rotational Ring Rows

"Shooter"

20:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: 15 GHD Sit-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells @ 22.5/15kg

Stimulus: Strength and Stability EMOM

RPE: 6/10

Thursday

Warm-Up

2 Sets, for Quality

200m Run

6 Inchworm Push-Ups

9/7 Calorie Bike

10 Deep Lunge Mountain Climbers

10 Hollow Rocks

"Chubbs"

5 Rounds for Time

200m Run

2 Wall Walk / 20 Wall Facing Shoulder Taps

15/11 Calorie Echo

10 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Shoulder Taps

Bike Subs:  20/15 Cal Assault Bike or 22/17 Calorie Bike Erg

Cap: 20:00 Time Cap

Stimulus: Aerobic Threshold and Steady State Work

RPE: 7/10

Friday

Warm-Up

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

"Amanda"

For Time

15-13-11-9-7-5-7-9-11-13-15

Ring Row

Push-Ups

Time Cap: 20:00

RPE: 9/10