04-08/11/24 Lunchtime

Monday

Warm-Up:

For Quality

20 second on / 10 second transition

- Calorie Row

- Curtsy Lunge

- Alternating Bird Dead-Bug

- Alternating Bird-Dog

- Alternating Box Step-Ups

- Lateral Shuffle (10m / out and back)

"Heimdallr"

Every 4:00 x 5 Sets

24/18 Calorie Row

12 Dual Dumbbell Box Step-Ups

6 Shuttle Runs

Box: 20''

Dumbbells: 15/7.5kg

Shuttle Run = 7.5m out and back

Goal Time Domain: 2:45-3:00/ set

Time Cap: 3:20 / set

Stimulus: Muscular Endurance / Quad Stamina

RPE: 7-8/10

Tuesday

Warm-Up

3 Sets

:30 second Jump Rope

10 Alternating V-Ups

10 Deep Lunge Mountain Climbers

10 Air Squats

"Mjollnir"

15:00 AMRAP

10 DB Power Clean

15 Knee Raises/Leg Raises

75 Double Unders

2DB: 22.5/10kg

Goal: 5-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Wednesday

Warm-Up:

2 Sets, For Quality

1:00 Cardio Choice

20 Bear Plank Shoulder Taps

6/6 Kettlebell Windmill

2 Wall Walks

6/6 Single Arm Ring Rows

10 Ring V-Outs

"Loki"

6 Rounds for Time

30/20 Push-Ups

25 American Kettlebell Swings

Load: 24/16kg

Time Cap: 20:00

Stimulus: Upper Body Density / Stamina

RPE: 9/10

Thursday

Warm-Up

2 Sets

200m Run / Bike (Alternate. Rounds)

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the World's

:30 second Pipe Prayer Stretch

10 Bootstrap Squats

10 Alternating Cossack Squats

Primer

15 second Bike

5 Goblet Squats

100m Run

10 second Bike

5 Goblet Squats

100m Run

"Odin"

For Time:

Every 10:00 x 2 Sets

3 Rounds for Time

12/9 Calorie Echo Bike (15/12 Calorie Assault Bike or Bike Erg)

21-15-9 Goblet Squats

200m Run

Kettlebell: 24/16kg

Goal Time Domain: 7:00-8:00 / set

Time Cap: 9:00 / set

Stimulus: Aerobic / Muscular Stamina and Capacity

RPE: 9/10

Friday

Warm-Up

2 Sets

20 second on / 10 second transition

- Inchworm to Hollow Hold

- Glute Bridge (1sec Pause)

- Romanian Deadlift / Segmented Deadlift

- Alternating Box Step-Up / Step-Down Box Jumps

- Dead Hang / Scap Pull-Ups / Bar Kip Swings

- 1:00 Transition between sets -

"Thor"

For Time:

35 Pull-Ups/45 Ring Row

30 Deadlifts

25 Box Jumps

30 Pull-Ups/40 Ring Row

25 Deadlifts

20 Box Jumps

Starting @ 1:30, Perform 5 Bar Facing Burpees EMOM Until Completion

Barbell: 80/45kg

Box: 24/20''

Goal Time Domain: 11:00-15:00

Time Cap: 17:00

Stimulus: Posterior Chain / Upper + Lower Body

RPE: 9/10