15-19/04/24 Lunchtime

Monday

Warm-Up:

For Quality

1:00 minute Cardio Choice

6 Inchworm to Hollow Body 

10 Hollow Rocks

10/10 Single Leg Crossbody RDL

10/10 Single Leg Glute Bridges

30 sec Glute Bridge Hold

"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

10m Toy Soldiers

10m Ostrich Walk

10/10m Lateral Lunge Walk

20m/20m A Skips + B-Skips

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

10 Cossack Squats

15-20 second Wall Facing Handstand Hold

:30sec Glute Bridge Hold

10 Bradford Press with Lockout

5 Broad Jumps For Distance

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

5 Tall Muscle Clean

10 Behind the Neck Barbell Front Rack Punch Throughs

10 Barbell Goodmornings

5 Tall Box Jumps

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

15 Banded Goodmornings

15 second Active Tuck Hang

8 Inchworm to Hollow

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