04-08/03/24 Lunchtime

Monday

Warm-Up

3 Sets, For Quality

Jump Rope (R1: 30 Single Unders, R2: 30 Running Single Unders, R3: 30 Double Unders)

10/10 Banded Pallof Press

10/10 Staggered Stance Single KB Deadlift

5 Burpee Broad Jumps for Distance

Conditioning

“Marcus Brody”

6 Rounds

6 Dumbbell Burpee Power Cleans

36 Single Unders 

Directly into

4 Rounds

12 Dual Dumbbell Deadlift

12 Lateral Burpees Over Dumbbells

Dumbbell Load: 15/10kg

Time Domain: 11:00-15:00 

Time Cap: 16:00 minutes

Tuesday

Warm-Up

10:00 minutes for Quality

10/8 Calorie Row

8/8 Single Arm KB Push Press

8/8 Single Arm KB Front Squat

10 Alternating Goblet Cossack Squats

8 Scapular Push-Ups *Slow and controlled

8/8 Single Arm Ring Rows

Conditioning

"Marion Ravenwood"

9:00 minute AMRAP

6-9-12-15... 2DB Thrusters, 6/5 kg

9 Ring Row

12/9 Calorie Row

Score: Reps

Wednesday

Warm-Up:

3 Sets, For Quality

12/9 Calorie Machine

10 Alternating Box Step-Ups

8 Step-Down Box Jumps 24/20’’

6 Sliding Inchworms

Conditioning

"Mola Ram"

13:00 minute AMRAP

1 Wall Walk

2/2 DB Power Snatch

5 Box Jump Overs

DB weight 7.5/5kg

Primary Objective: Complete 6+ Rounds

Thursday

Warm-Up

5:00 minutes for Quality 

10/10 Arm Swings (Forward and Back)

 5 Hollow to Arch Roll

:20/:2 seconds Single Leg Glute Bridge Hold

10 Scapular Push-Ups

Conditioning

"Short Round"

20:00 minute EMOM

minute 1: 13/10 Calorie Echo Bike

minute 2: 15/15m Farmers KB Carry 24/16kg

minute 3: 13/10 Calorie Row

minute 4: 10 Shoot Throughs 

Friday

Warm-Up

3 Sets, For Quality

1:00 minute Row

5 Medball Cleans

10 Alternating Rotational Medball Slams

15 second Dead-Hang + 15 second Active Hang

Conditioning

" Sallah"

6 Rounds for Time

4 Ring Row

8 2DB Power Cleans 7.5/5kg

12 Wall Balls 9/6kg

Rest 1:00 minute between rounds

Time Domain: 1:30-2:00 / Set

Time Cap: 20:00 minutes