06-10/05/24 Lunchtime

Monday

Warm-Up:

General Prep

2 Sets, For Quality

1:00 minute Machine Choice

5/5 Worlds Greatest Stretch

20 second Prayer Stretch

5/5 Toe Drag Step-Up

"Chifley"

4 Sets, For Max Calories

2:00 minute AMRAP, 1:00 minute Rest

12 Alternating Dumbbell Hang Snatch

12 Single Dumbbell Step-Overs

-Max Calorie Echo Bike in the Remaining Time

Load: 15/12.5kg

Tuesday

Warm-Up:

For Quality

30 Jump Rope Practice

10 Hollow Rocks

10 second Hollow Hold

8/8 Staggered Stance Barbell Good Mornings

10 Scapular Pull-Ups

"Deakin"

15:00 minute EMOM: For Completion

Minute 1: 15-12-9-6-3 Deadlifts

Minute 2: 10/8 Strict Pull-Ups

Minute 3: 75 Single Unders/50 sec Double Under practice

Barbell Loads: 50-55-65-70-75%

Score: Loads

Wednesday

Warm-Up:

For Quality

:30/:30 Adductor Rock Backs

:30/:30 Active Deep Lunge Stretch

10 Cossack Squats *Slow and Controlled

5/5 Single Leg Pistol Step-Downs

5 Jumping Pull-Ups + 3 sec Eccentric

"Fraser"

3 Rounds for Time

42 Wall Balls 6/4kg

21 Toe to Bar/Knee Raise/Leg Raise

Time Domain: 9:00-13:00 minutes

Time Cap: 15:00 minutes

Thursday

Warm-Up

For Quality

1:00 minute Row or Ski Erg

6 Inchworm to Hollow

8/8 Single Arm Dumbbell Push Press

10/10 Single Leg Straddle Leg Lifts

8 Hollow Tuck Ups

"Howard"

15 Pike Push-Ups

45 2DB Power Cleans 12.5/10kg

15 Pike Push-Ups

Rest 3:00 minutes

15 Box Jumps

30 2DB Shoulder to Overhead 12.5/10kg

15 Box Jumps

Time Domain: 4:00-6:00 / Couplet, 11:00-15:00

Time Cap: 17:00 Running Time

Friday

Warm-Up

For Quality

1:00 minute Rowing Form Work

10 Alternating Scorpions

10/10 Quadruped Thoracic Rotations

10 Bootstrap Squats

Conditioning Benchmark

"Lyons"

20:00 minute EMOM

Minute 1: 15/12 Calorie Row

Minute 2: 15 Burpees

Score = Rounds