03-07/06/24 Lunchtime

Monday

Warm-Up:

Prehab Mobility Work

For Quality

20 second Wall Thoracic Extensions

30/30 second Kettlebell Hip Shift

40 seconds Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

Specific Warm-Up

6:00 minutes, For Quality

10 Alternating Lateral Lunges

20 Bear Plank Shoulder Taps

5 Pike Push-Ups

20 second Glute Bridges

"Lightning"

4 Rounds for Time

10 Pike Push-Ups

25 Air Squats

7.5/7.5m Dual Dumbbell Farmers Walking Lunges 10/7.5kg

Time Cap: 12:00

Tuesday

Warm-Up:

3 Sets, Each Station (9:00 minutes Total)

30 sec Stations

15 sec Transition

Station 1: Machine of Choice

Station 2: Alternating Dead-Bug Heel Taps

Station 3: Alternating Bird Dogs

Station 4: 5 2DB Upright Row + 5 Hang DB Power Cleans + 5 DB Push Press

"Tow-Mater"

For Reps:

3 Rounds

Minute 1 - Calorie Row

Minute 2 - DB Power Cleans

Minute 3 - Sit-Ups

Minute 4 - Calorie Echo Bike

Minute 5 - Rest

2DBs: 10/7.5 kg

Score: Total Repetitions

Goal: 200/170 Reps

Wednesday

Warm-Up:

400m Jog

Mobility

For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

General Prep

For Quality

5/5 Worlds Greatest Stretch

6-8 Push-Ups

5 Strict Knee to Chest

10 Box Step-Ups

"No Brakes, Just Gas"

3 Sets, For Reps:

4:00 AMRAP, 2:00 Rest

400m Run

AMRAP in Remaining Time

3-5-7-9-11...

Burpee Box Jumps 24/20''

Ring Row

*Pick-Up where you left off

Thursday

Warm-Up

Bodyheat

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

Into..

Mobility

1:00/1:00 minute Active Scorpion Stretch

:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 minute Alternating Active Pigeon Stretch

into..

Stability + Activation

For Quality

5/5 Single Leg Skater Squat

10 Alternating Single Arm KB Swing

10 Goblet Squats

30 Single Unders

"Storm"

15:00 minute AMRAP

3 Wall Walks

21 Wall Balls 6/4kg

130 Single Unders

Friday

Warm-Up

2:00 minutes Row Technique and Form

into..

Mobility Drills

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second Couch Stretch

Into..

Stability + Activation

For Quality

10/10 Single Leg Barbell Romanian Deadlift *Broomstick

10 Bradford Press with Lockout *Broomstick

15 Russian Kettlebell Swings

"Fillmore & Sarge"

15:00 AMRAP

12 American Kettlebell Swings

6/6 Single Arm Kettlebell Shoulder to Overhead

Load: 12/8kg