10-14/06/24 Lunchtime

Monday

Warm-Up:

For Completion

5:00 AMRAP

5/5 Worlds Greatest Stretch

6 Inchworm to Hollow Body

12 Plank Shoulder Taps

8 Scapular Pull-Ups

8 Kip Swings

"Murph" (Benchmark Hero Workout)

For Time

700m Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

700m Run

Cap: 20min

Tuesday

Warm-Up:

2:00 minute Echo Bike

1:00/1:00 Active Scorpion Stretch

:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 Alternating Active Pigeon Stretch

Core / Primer

For Quality

5 Glute Bridge w/5 sec Pause at Extension

10 Alternating Hollow Knee Tucks

10 Tall Plank Knee to Elbows

"Sprite"

For Reps:

5 Sets

3:00 On/1:00 Off

6-8-10-12-14...

Calorie Echo

Deadlift

Abmat Sit-Ups

Barbell: 35/25kg

Score = Total Rounds + Reps

Wednesday

Warm-Up:

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

-

For Quality

20 second Wall Thoracic Extensions

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

Conditioning

"Gilgamesh"

7 Rounds for Time

7 Hang 2DB Power Snatch

9 2DB Push Press

50 Single Unders

DBarbell: 10/7.5kg

Goal: 7:00-11:00

Time Cap: 12:00

Thursday

Warm-Up

For Quality

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

----

For Quality

30 sec Row

30 sec Shuttle Runs 7.5/7.5m

8/8 Quadruped Thoracic Rotations

2 Wall Walks

10 Wall Facing Shoulder Taps

"Ajak"

20:00 AMRAP

450/400m Row

300m Run

2 Wall Walk

5* Ring Row

Add 3/2 Ring Rows each round

Friday

Warm-Up

For Quality

10/10 Quadruped Adductor Rock Backs

30/30 sec Couch Stretch

30/30 sec Pigeon Pose

For Quality

10 Bootstrap Squats

5 Tall Muscle Cleans

5 Tall Power Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

"Ikaris"

3 Rounds for Time

15 Power Clean

21-15-9 Knee Raises/Leg Raises

15 2DB Thrusters

21-15-9 Burpees

Load: 10/7.5kg

Goal: 9:00-12:00

Time Cap: 15:00