14-18/10/24 Lunchtime

Monday

Warm-Up:

2:00 Row, Building From Easy to Moderate Pace

Into..

For Quality:

Minute 1 - 20 seconds Lateral Band Walk + 20 second Monster Band Walk

Minute 2 - :15 Dead Hang + 5 Slow Scap Pull-Up

Minute 3 - 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Light Dumbbell)

Minute 4 - 3-5 Broad Jumps or 10 Jumping Air Squats

"Paris"

For Time:

1000m Row

50 DB Thrusters

30 Ring Rows

2xDumbbell: 15/10kg

Goal Time Domain: 6:00-10:00

Time Cap: 15:00

Stimulus: Sprint Chipper

RPE: 10/10*

Tuesday

Warm-Up

2 Rounds For Quality

1:00 Cardio Choice

5 Inchworm Push-Ups

10 Glute Bridge Band Pull Aparts

20 Bear Plank Shoulder Taps

5/5 Single Leg Kettlebell Clean

"Hector"

18:00 EMOM

minute 1: 5 Bench Press 31x1 Tempo

minute 2: 8 DB Hang Power Cleans

minute 3: Rest

Bench @ 55-65%

Cleans @ 17.5/12.5

Stimulus: ATP / CP Pathway + Absolute Strength Development

RPE: 6/10

Wednesday

Warm-Up:

Progressive Warm-Up and Primer

20 seconds on / 10 second Transition

- Machine of Choice

- Deep Lunge Mountain Climbers

- Dead-Hang

- Alternating V-Ups

- Alternating Box Step-Ups

--

Into

--

20 seconds on / 10 second Transition

- Machine of Choice

- No Jump Burpees

- Kipping Knees to Chest

- Jump Rope Practice

- Step-Down Box Jump

--

Into

--

20 seconds on / 10 second Transition

- Echo

- Line Facing Burpees

- Double Unders

- Toe to Bar

- Row

- Box Jump Overs

"Blessed In The Morning, Cursed in the Afternoon"

Every 2:00 x 2 Sets

12/9 Calorie Echo Bike

9 Line Facing Burpees

Rest 2:00

Every 2:00 x 2 Sets

48 Double Unders

12 Toe to Bar

Rest 2:00

Every 2:00 x 2 Sets

12/9 Calorie Row

9 Box Jump Overs

Box: 24/20''

Goal Time Domain: 1:00-1:15 on / :45-:60 sec off

Time Cap: 1:40/ Round

Stimulus: V02 Max / Lactic Endurance Intervals

RPE: 8/10

Thursday

Warm-Up

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

"Achilles Heel"

10 Rounds for Time

3/3 DB Snatch

10 Wall Balls

DB 17.5/12.5kg

Wall Ball: 9/6kg, 10/9ft

Goal Time Domain: 7:00-11:00

Time Cap: 15:00

Stimulus: Leg Stamina / Squat Specific Speed and Consistency

RPE: 8/10

Friday

Warm-Up

For Quality

200m Run

8/8 Single Leg Crossbody Romanian Deadlift

8/8 Single Arm Kettlebell Push Press

10 Alternating Goblet Reverse Lunges

2 Wall Walks

"Siege of Troy"

For Time:

3 Sets

16 American Kettlebell Swings

200m Run

15m Single Arm Overhead Walking Lunge

200m Run

8 Strict Handstand Push-Ups

-rest 1:00 b/t sets-

Kettlebell: 24/16kg

*You must switch arms @ 7.5m

Goal Time Domain: 17:00-19:00

Time Cap: 20:00

Stimulus: Upper Body Muscular Endurance / Interference

RPE: 8/10