09-13/09/24 Lunchtime

Monday

Warm-Up:

2 Sets, For Completion

:20 second Work

:10 second Transitions between movements

- Cardio Choice 

- Air Squats 

- Inchworm Push-Ups 

- Deep Lunge Mountain Climber Lunges 

- Jumping Pull-Ups 

"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

-A Skips + B-Skips

- Bird-Dogs w/ Pause at Extension

- Dead-Bug with Alternating Heel Taps

- 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

20 Bear Plank Shoulder Taps 

5 Single Arm Kettlebell Push Press (Right)

15m Bottoms Up Kettlebell Waiters Walk

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