08-12/04/24 Lunchtime

Monday

Warm-Up:

For Quality

10/7 Calorie Echo Bike

6 Inchworm to Hollow Body 

12 Alternating V-Ups

10/10 Single Leg Glute Bridges

:15 Hollow Hold

Conditioning

"Inception"

4 Sets, For Max Reps 

3:00 minute AMRAP 

12 Pull-Ups/14 Ring Row

10 Front Squats, 15/10kg

-Max Calorie Echo Bike

1:30 Rest Between Rounds

Score: Total Echo Calories

Tuesday

Warm-Up:

For Quality

1:00 Row (15sec Arms Only, 15sec Body + Arms, 15sec Legs and Body, 15 sec Full Stroke)

6/6 Half Kneeling KB Windmill

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Single Arm Ring Rows

10 Ring V-Outs

Conditioning

"Memento"

14:00 minute AMRAP

2,000m Row Buy-In

-directly into-

10-20-30... Alternating DB Snatch, 10/7.5kg

15 Burpee Box Step Overs,

Score: Total Reps after Buy-In

Wednesday

Warm-Up:

3:00 minutes Cardio Choice 

Into.. 

For Quality

10 Plank Hip Drops

5/5 Single Arm Ring Rows, Easy to moderate position 

10m + 10m A-Skips and B-Skips

Conditioning

"Tenet"

3 Rounds

400m Run 

30 Toe to Bar 

400m Run

4 Rope Get Up

Time Cap: 20:00 minutes

Thursday

Warm-Up

2 Sets, For Quality

20 second Lateral line hops

30 second Alternating Bear Position to Thoracic Bridge 

40 second Forearm Plank Hold

20/20 Second Single Leg Glute Bridges

Conditioning

"Insomnia"

15:00 minute AMRAP

5-10-15-20... 

Wall Balls 6/4kg

Push-Ups

200m Run at completion of each set

Objective: Complete the round of 20 +

Friday

Warm-Up

2 Sets : (6:00 minutes)

30 second Jump Rope Practice

10 second Transition 

30 second Alternating Box Step-Ups

10 second transition 

30 second Romanian Deadlifts

10 second transition 

30 seconds ; 1 Wall Walk to Wall Facing Handstand Hold

10 second transition back to the Rope

Conditioning

"Oppenheimer"

For Time:

10 Wall Walks

30 DB Power Snatch 10/7.5kg

50 Box Jump Overs

70 Deadlifts 40/30kg 

300 Single Unders

Time Domain: 12:00-16:00 minutes 

Time Cap: 20 minutes