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 Cleans

10 Back Rack Cossack Squats

5 Barbell Squat Jumps

"Linebacker"

For Time:

4 Sets

5 2DB Power Clean

5 2DB Front Squat

20 Lateral Burpees

Rest 1:30 between sets

DB: 10/7.5kg

*You will perform the work in reverse order on rounds 2 & 4, meaning you will start those intervals with the burpees.

Time Cap: 18:00

Tuesday

Warm-Up:

2 Sets

:30 sec Row

:15 sec Transition

:30 sec Alternating Box Step-Ups

:15 sec Transition

-

For Quality

15 Banded Face Pulls

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

-

For Quality

8/8 Quadruped Thoracic Rotations

5 Yoga Push-Ups

8/8 Single Arm Hang Snatch

8 Step-Down Box Jumps

"Yardage"

For Calories:

4 Sets

3:00 On/1:00 Off

15 Box Jumps/Step Ups

12 DB Power Snatch

9 Pike Push-Ups

-Max Calorie Row Remaining Time

DB: 12.5/10kg

Box: 24/20’’

Wednesday

Warm-Up:

:20 Forward and Back Line Hops

:20 Side to Side Line Hops

:20 Bend and Bow

:20 Alternating Single Leg Toe Touches

-

1:00 Active Scorpion Stretch

:30/:30 Sampson Stretch + Tall Kneeling Hamstring Stretch

1:00 Alternating Active Pigeon Stretch

-

For Quality

10 Alternating Skater Jumps

10 Goblet Cossack Squats

:30 Wall Lean March

"Scramble"

For Time

2 Sets

800m Run

20m Dual Dumbbell Farmers Lunges

Rest 1:00

40/28 Calorie Echo Bike

20 Toe to Bar

Rest 1:00

Dumbbells: 15/10kg

Time Cap: 20:00

Thursday

Warm-Up

2:00 Cardio Choice

-

For Quality

40 second Elevated Prayer Stretch

20 second Extended Reverse Plank Bridge

-

For Quality

5/5 Worlds Greatest Stretch

5 Strict Knee to Chest

5/5 Single Arm Ring Rows 2020 Tempo

10 Alternating V-Ups

"Man in motion"

7 rounds for time of:

Dumbbell hang split snatch, 10 reps right arm

2 rope climb/4 rope Get up

Dumbbell hang split snatch, 10 reps left arm

2 rope climb/4 rope Get up

Dumbbell: 12.5/7.5kg

Goal Time 11:00-15:00

Time Cap: 16:00

Friday

Warm-Up

2:00 minute Machine Choice

-

:20 Wall Thoracic Extensions

:30/:30 Couch Stretch

1:00 Alternating 90-90 Hip Switch

-

For Quality

25 Double Unders or 35 Single Unders

12 Wall Facing Shoulder Taps

10 Alternating Lateral Lunges

20 second Glute Bridges

"Gunner"

15:00 AMRAP

5 Deadlift

2 Wall Walks

100 Single Unders

Barbell: 35/25kg