Monday
Warm-Up:
2 Sets, For Completion
:20 second Work
:10 second Transitions between movements
- Cardio Choice
- Air Squats
"Down With the Sickness"
For Completed Rounds
18:00 EMOM
6 Ring Rows + 5 Burpees Over Dumbbells + 4 Dumbbell Thrusters
Dumbbells 15/12kg
Score = Rounds Completed
RPE: 8-9/10
Tuesday
Warm-Up
For Quality
2 Sets (8 Total Intervals)
40 seconds @ Each Station
20 second Transition
- Lateral Shuttle 7.5m Out and Back
"Are You Ready"
Every 6:00 x 3 Sets
400m Run
30/22 Calorie Echo
Goal: Complete each set in under 4:00
Stimulus: V02 Max Intervals
RPE: 9/10
Wednesday
Warm-Up:
5:00 AMRAP, For Quality
5 Single Arm Kettlebell Push Press (Right)
5 Single Arm Kettlebell Push Press (Left)
15m Bottoms Up Kettlebell Waiters Walk
10 Alternating Box Step-Ups
5 Box Jumps
"Unstoppable"
For Time
5 Rounds for Time
18 Air Squats
12 Push-Ups
10 Alternating Box Step-Ups
Box: 24''/20''
Rings: 6 inch off floor
Score: Time
Goal: 8:00-12:00
Time Cap: 15:00
Stimulus: Bodyweight Muscular Stamina
RPE: 8/10
Thursday
Warm-Up
2 Sets, For Completion
30 seconds work
15 seconds transition between movements
- Row
- Wall Supported Handstand Hold
- Alternating V-Ups
- Single Arm Ring Row (15sec/arm)
- Single Arm Glute Bridges (15sec/leg)
"Homecoming"
For Time:
30 Burpees
4 Wall Walks
30/24 Calorie
4 Wall Walks
30 Abmat Sit-Ups
4 Wall Walks
8 Shuttle Runs
4 Wall Walks
8 Rope Get Ups
Shuttle Run = 7.5m/7.5m Out and Back =1
Goal: 16:00-19:00
Time Cap: 20:00
Stimulus: Chipper Conditioning / Pacing / Muscular Endurance
RPE: 8/10
Friday
Warm-Up
3 Sets, For Quality
10 Alternating Arm Swings
10 Back Slaps
10/10 Wrist Circles
5/5 Pendulum Lunges
"Indestructible"
Every 5:00 x 4 Sets
8 Dual Dumbbell Power Cleans
7.5m Dumbbell Front Rack Walking Lunges
16 Renegade Rows
7.5m Dumbbell Front Rack Walking Lunges
8 Dual Dumbbell Power Cleans
Dumbbells: 15/10kg
Goal: Complete each set in 2:30-3:00
Time Cap: 4:00 per set
Stimulus: Posterior Chain / Muscular Endurance
RPE: 7/10
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