12-16/08/24 Lunchtime

Monday

Warm-Up:

:45/:45 Banded Front Rack Stretch

15/15 Banded Archer From Squat

-then-

For Quality:

3 Rounds

:30 Jump Rope

10 Front Squats

6/6 Single Arm Ring Rows

"Dauntless"

14:00 AMRAP

10 Ring Row

20 Goblet Squats

50 Single Unders

Load: 24/16kg

Goal: 8+ Rounds

Stimulus: Muscular Stamina / Classic Triplet

RPE: 7/10

Tuesday

Warm-Up

:45/:45 Scorpion Stretch

15/15 Bird Dog from Crawling

-then-

For Quality:

200m Run

15/15m Bottoms Up Kettlebell Waiters Walk

5 Wall Slides

5 Burpee Shuttle Runs, 7.5m Down & Back = 1

*Instead of a 3 point touch, perform a burpee behind the line each time.

Metcon

"Amity"

Every 3:00 x 5 Sets

15 Sit-Ups

200m Run

4 Wall Walks

Goal: Complete each set @ 2:00-2:30/set

Stimulus: Midline Endurance and Stability

RPE: 7/10

Wednesday

Warm-Up:

10 Inch Worms + Elbow to Instep

20 Glute Bridges (1sec Pause @ the Top)

-then-

2 Rounds

Minute 1 - :40 Plate Hop Series

Minute 2 - 12 Alternating Dumbbell Deadlift

Minute 3 - :40 Banded Monster Walks

"Erudite"

18:00 AMRAP

12/9 Cal Echo Bike

18 Dual Dumbbell Sumo Deadlift

12/9 Cal Row

18 Renegade Rows

12 Box Step Overs

Box Height 24/20''

Dumbbells: 22.5/16kg

Goal: 7+ Rounds

Stimulus: Posterior Chain / Lactate Threshold

RPE: 8/10

Thursday

Warm-Up

5/5 World's Greatest Stretch

:30/:30 Couch Stretch

-then-

For Quality:

2 Rounds

Minute 1 - :45 Machine, Building Effort

Minute 2 - 5 Inchworm Push-Ups + 8-10 Banded Face Pulls

Minute 3 - 12 Cossack Squats

"Abnegation"

For Time

25 Burpees to Target

50 Wall Balls

25 Burpees to Target

50 Wall Balls

25 Burpees to Target

Wall Ball: 9/6kg

Burpees to Target: Out of Reach

Time Cap: 15:00

Goal: 11:00-15:00

Stimulus: Grind / Big Sets

RPE: 9/10

Friday

Warm-Up

15 Bootstrap Squats + Block & Twist

15/15 Clamshell Plus

-then-

4:00 AMRAP

4/4 DB Muscle Clean and Press

4/4 DB Hang Muscle Snatch + 4/4 Hang Power Snatch

:10 Dead Hang + 10 Scap Pull-Ups

"Candor"

30 2DB Clean and Jerk

30 Ring Row

30 DB Snatch

Load:

C&J 22.5/12.5kg

Snatch 22.5/15kg

*Partition as desired

Time Cap: 20:00

Goal: Complete in 9:00-12:00

Stimulus: Barbell Cycling and Gymnastics

RPE: 9/10