12-16/02/24 Lunchtime

Monday

Warm-Up

2 Sets, For Quality

1:00 minute Cardio Choice

10 Deep Squat Thoracic Rotations

15 Banded Good Mornings

10 Medball Cleans

3 Banded Overspeed Jumps

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

8 Walking Inchworm to Hollow

 10 Alternating Dead-Bugs

12 Plank Shoulder Taps

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

10 Banded Pull-Aparts

5 Ring Push-Ups @ 41x1 Tempo

10 Banded Glute Bridge Marches

5/5 Lateral Box Step-Down

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

10 Cossack Squats

:30 second Glute Bridge Hold

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

10 PVC Pipe Standing Prayer Stretch

10 PVC Pipe Standing Thoracic Rotations

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