05-09/08/24 Lunchtime

Monday

Warm-Up:

:45 Elevated Prayer Stretch

15 Banded Pull Aparts

-then-

For Quality:

5 Inchworm Push-Ups

10 Cuban Press, Light Loading

5/5 Single Leg Plate Hops

5 Tall Jerks, Empty Bar

"Amor Fati"

For Time:

3 Rounds

150 Single Unders

40-30-20 Alternating Dumbbell Snatch

20 Lateral Burpees over Dumbbells

Dumbbell: 15/12.5kg

Goal: 11-15 minutes

Time Cap: 20 minutes

Stimulus: Muscular Endurance / Stamina

RPE: 8/10

Tuesday

Warm-Up:

20 Seated 90-90 Rotations

-then-

For Quality:

1:00 Cardio Choice

10 Scap Pull-Ups + 5 Kip Swings + 2 Strict Pull-Ups

10/10 Banded Monster Walks

10 Bootstrap Squats

"Meditations"

For Load:

20:00 EMOM

Minute 1 - 10 Goblet Front Squats

Minute 2 - 6-8 L-Sit Pull-Ups

Minute 3 - 6/6 Contralateral Front Rack Step-Ups

Minute 4 - Rest

Box Height: 24/20''

Kettlebell Load: 12/10kg

Stimulus: Absolute Strength + Strength Endurance

RPE: 6/10

Wednesday

Warm-Up:

:45/:45 Couch Stretch

12/12 Bird Dogs from Crawling

-then-

For Quality:

:30 sec Wall Lean March

10 Deep Lunge Mountain Climbers

10m/10m A-Skips + B-Skips

"Memento mori"

Every 10:00 minutes, 2 sets, Complete the following:

1000m Run

Set 1: 60/48 Cal Row

Set 2: 40/28 Cal Echo Bike

Stimulus: Lactate Threshold

RPE: 8/10

Thursday

Warm-Up

2:00 Row

:30 Extended Reverse Plank Bridge

:30 Puppy Dog Pose

--

For Quality

8 Inchworm to Hollow Hold (1sec)

20 Bear Plank Shoulder Taps

10 Alternating Step-Ups

5 Step-Down Box Jumps

"Enchiridion"

17:00 AMRAP

10 American Kettlebell Swings

8 Box Jumps

2 Wall Walk 'Complex'

*You will perform 2 strict handstand push ups at the top of each wall walk.

Kettlebell: 24/16kg

Box: 24/20’’

Score = Rounds + Reps

Goal: 5-7 Rounds

Score: Rounds & Reps

RPE: 8/10

Level 2: No Strict Handstand Push Ups at Top of Each Wall Walk

Level 1: No Strict Handstand Push Ups at Top of Each Wall Walk / Box 24in/20in

Friday

Warm-Up

5/5 World's Greatest Stretch

15 Prone Y's w/ Plates (Hold top for 2 second)

-then-

For Quality:

4:00 EMOM

Minute 1 - 10 American Kettlebell Swings

Minute 2 -10/8 Cal Bike

"Theaetetus"

For Reps:

5 Sets

1:30 on/1:30 off

15 Goblet Squats

-Max Toes to Bar/Knee Raise/Leg Raise in the Remaining Time

Load: 24/16kg

Stimulus: Midline Conditioning / Quad Stamina

RPE: 8/10