Monday
Warm-Up:
:45 Elevated Prayer Stretch
-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:
-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
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 Puppy Dog Pose
--
For Quality
8 Inchworm to Hollow Hold (1sec)
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
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
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