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15-19/04/24 Lunchtime

Monday

Warm-Up:

For Quality

1:00 minute Cardio Choice

10 Hollow Rocks


"Malcolm"


For Time:

5-10-15-20

American Kettlebell Swings 12/10kg

Abmat Sit-Ups


Rest 1:00 minute


20-15-10-5

American Kettlebell Swings 12/10kg

Abmat Sit-Ups


Time Domain: 7:00-11:00 minutes

Time Cap:12:00 minutes


Tuesday

Warm-Up:

For Quality

1:00 minute Row


Conditioning

"Hal"


4 Rounds For Time

400m Row

40 Single Unders

400m Run


2 Minute Rest Between Rounds


Time Cap: 20:00 minutes


Wednesday

Warm-Up:

For Quality

1:00 minute, Cardio Choice

15-20 second Wall Facing Handstand Hold


Conditioning

"Dewey"


Every 2:00 minutes, 8 Sets

10 Pike Push-Ups

15m Dual Dumbbell Front Rack Walking Lunges 7.5/5kg

10 Pull-Ups


Thursday

Warm-Up

For Quality

10 Alternating Box Step-Ups

10 Barbell Goodmornings


Conditioning

"Francis"


[For Time]


3-6-9

2DB Hang Power Clean 7.5/5kg

Box Jump Overs


Rest 2:00 minutes


6-9-12

2DB Hang Power Clean 7.5/5kg

Box Jump Overs


Rest 2:00 minutes


9-12-15

2DB Hang Power Clean 7.5/5kg

Box Jump Overs  


Time Domain: 9:00-12:00 minutes

Time Cap: 15:00 minutes


Friday

Warm-Up

8:00 minutes, For Quality

1:00 minute Cardio Choice

10 Hollow Rocks

30 second Wall Supported Handstand Hold


Conditioning

"Lois"


3 Sets for Total Reps:

1 Minute Bar Facing Burpee

1 Minute Deadlift

1 Minute Toes to Bar

1 Minute 2DB Shoulder to Overhead 7.5/5kg

1 Minute Calorie Echo BIke

1 Minute Rest


Barbell: 45/25 kg


Score = Reps / Set

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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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