07-11/10/24 Lunchtime

Monday

Warm-Up:

2 Sets, Through

30 seconds on / 15 seconds transition between stations

- Bike

- Box Step-Ups

- Alternating Dead-Bug Heel Taps

- Goblet Cossack Squats

- Bear Plank Shoulder Taps

Specific Primer

Once Through Sequence

7/5 Calorie Echo Bike

6 Box Jumps

5 Toe to Bar

4 Barbell Thrusters

"The Dragon Warrior"

For Time:

5:00/4:00/3:00 Work

12/9 Calorie Echo Bike

15 Box Jumps

18 Toe to Bar/ 36 Leg Raise

-Max 2xDB Thrusters

-2:00 rest b/t sets-

*Continue until 75 Thrusters are Complete

If not completed in the 3:00 round, the athletes will then move back around to the 5:00 round again and on down.

Barbell: 17.5/12.5kg

Box: 24/20''

Goal: Complete the workout in the 3:00 work interval

Stimulus: Leg and Midline Stamian

RPE: 9/10

Tuesday

Warm-Up

2:00 Row

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For Quality

4 Inchworm Push-Ups

6/6 Single Arm Dumbbell Snatch Deadlift

6/6 Single Arm Dumbbell Hang Snatch High Pull

6/6 Single Arm Dumbbell Push Press

4 Alternating Dumbbell Snatch

Specific Workout Primer

14/11 Calorie Row @ Goal Pace

Rest 30 seconds

8 Alternating Dumbbell Snatch

30m Farmers Carry

Rest / Transition 2:00 minutes before getting into the WOD

"Wuxi Finger Hold"

Every 3:00 x 6 Sets

14/11 Calorie Row

14 Dumbbell Snatch

30m Dual Kettlebell Farmers Carry

Dumbbell: 22.15/15kg

Kettlebell(s): 32kg/24kg

Goal: 2:00-2:30

Score: Average Interval Time

RPE: 8/10

Wednesday

Warm-Up:

2 Sets, For Quality

5/5 World's Greatest Stretch

:15/:15 Active Scorpion Stretch

1 Wall Walk

3-5 Pike Push-Ups

5 Scapular Pull-Ups + 5 Kip Swings + 5 Jumping Pull-Ups

"Po"

5 Rounds for Time 

6 Wall Walks

6 Burpee to Target

18 Ring Rows

12 Shuttle Runs

Shuttle Run = 7.5m out and back is 1 Rep

Goal: 8:00-13:00

Time Cap: 20:00

Stimulus: Gymnastics Density

RPE: 8/10

Thursday

Warm-Up

2:00 Cardio Choice

-

:30/:30 Couch Stretch

:60 Alternating Active Pigeon Stretch

:30/:30 Active Scorpion Stretch

:60 Alternating Crucifix Stretch

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For Quality

10 Russian Kettlebell Swings

5 Pause Goblet Squats + 5 Goblet Squats

10 Hollow Rocks + 10 second Hollow Hold

10 Alternating Lateral Lunges

"Tai Lung"

20:00 EMOM

minute 1: 15m Dual Kettlebell or Dumbbell Front Rack Walking Lunge

minute 2: 15 AB mat Sit-Ups

minute 3: 20 Wall Balls

minute 4: Rest

Kettlebells: 24/16kg

Dumbbells 17.5/15kg

Wall Ball: 9/6kg

Stimulus: Lower Body Muscular Endurance and Stamina

RPE: 7/10

Friday

Warm-Up

400m Run

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Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

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500m Row

"Mantis"

3 Rounds for Time

400m Row

10 DB Power Snatch

400m Run

10 2xDB Power Cleans

Load: 17.5/10kg

Goal Time Domain 16:00-18:00

Time Cap: 20:00

Stimulus: Barbell Conditioning / Lactate Threshold

RPE: 8/10