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12-16/02/24 Lunchtime

Monday

Warm-Up

2 Sets, For Quality

1:00 minute Cardio Choice


Conditioning

"Emily Dickinson" 


15:00 minute AMRAP

100m Run

9 Deadlifts 40/30kg

18 Wall Balls 9/6kg


Tuesday

Warm-Up

2 Sets, For Quality

30 second Jump Rope Practice

14 Second Ice Skater Hops


Conditioning

"Robert Frost"


For Time

25 Burpees

50 Abmat Sit-Ups 

10 Wall Walks

200 Double Unders

10 Wall Walks

50 Abmat Sit-Ups 

25 Burpees


Time Domain: 13:00-18:00 minutes

Time Cap: 20:00 minutes


Wednesday

Warm-Up:

2 Sets, For Quality:

30 second Passive Hang

5 Ring Push-Ups @ 41x1 Tempo


Conditioning

"Edgar Allan Poe" 


For Time: 

15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Unbroken Ring Row

10 Box Step Overs 24/20'' after each set


Time Domain: 9:00-12:00 minutes

Time Cap: 15:00


Thursday

Warm-Up

3 Sets, For Quality

1:00 minute Row: Increase Intensity on Each Set


Conditioning

"John Keats"


Every 10:00 minutes, 2 Sets (20:00 minutes Total)

30/24 Calorie Row

10 Clean and Jerks @ 2x10/7.5kg DB

20/16 Calorie Row

8 Clean and Jerks @ 2x10/7.5kg DB

10/8 Calorie Row

6 Clean and Jerks @ 2x10/7.5kg DB


Time Domain: 7:00-9:00 minutes/ Set

Time Cap: 10:00 minutes/ Set


Friday

Warm-Up

2 Sets, For Quality

400m Run

10 PVC Pass-Throughs

10 PVC Around the Worlds


Conditioning

"Oscar Wilde"


For Time:

800m Run

20 DB Power Snatch 12.5/10kg


Time Domain: 6:00-9:00 minutes

Time Cap: 10:00 minutes

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15-19/07/24 Lunchtime

Monday Warm-Up 2:00 Cardio Choice - 1:00 Foam Roller Thoracic Spine Extension :30/:30 Kettlebell Hip Shift :30/:30 Couch Stretch - For Quality 5 Inchworm Push-Ups 5 Tall Muscle Cleans 5 Tall Power Cle

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