16-20/09/24 Lunchtime

Monday

Warm-Up:

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the Worlds

:15/:15 second PVC Pipe Prayer Stretch

10 Alternating Scorpion Rotations

10 Alternating 90/90 Hip Switch

--

For Quality with DB

8 Hang Dumbbell Split Snatch, light

4 Hang Muscle Snatch

4 Front Squat

4-6 Bar Kip Swings + 4-6 Strict Knee Raises

"Timon"

16:00 EMOM

Min 1: 2/2 DB Hang Power Snatch + 5 DB Front Squats

Min 2: 15 Abmat Sit-Ups

Min 3: 6/6 Dumbbell Hang Snatch

Min 4: Rest

Dumbbell Load: 12.5/7.5kg

Stimulus: Weightlifting / Barbell Conditioning and Midline

RPE: 7/10

Tuesday

Warm-Up

200m Group Run

--

For Quality

30 second Tempo Air Squat (30x1)

15 second Ring Support Hold

5-10 Russian Push-Ups

5-7 Strict Pull-Ups pr 6-8 Jumping Pull-Ups

10-15 second Chin Over Bar Hold

"Circle of Life"

For Reps:

20:00 AMRAP

16 Wall Balls

8 Ring Rows

200m Run

Wallball: 9/6kg

10m = 1 Rep

Goal: 7-9 Rounds

Score: Rounds & Reps

RPE: 7/10

Wednesday

Warm-Up:

2 Cycles Through 

:40 seconds on / :20 seconds Rotate Stations

- Banded Good Mornings

- Alternating Step-Ups 

- 3 DB Hang Muscle Clean + 3 Hang Power Clean + Alternating Front Rack Lunges in the Remaining Time

- Echo Bike

"Asante Sana Squash Banana"

5 Rounds For Time

4 DB Power Cleans

6 Box Jumps

8 DB Deadlifts

10/7 Calorie Echo Bike or 12/9 Calorie Bike Erg

-Rest 1:00 b/t Set -

2DB: 15/12.5kg

Goal: 12:00-15:00

Time Cap: 17:00

Score: Sum Total Time

RPE: 8/10

Thursday

Warm-Up

3 Sets, Through

:20 seconds on, :10 seconds off

- Walking Inchworm to Hollow Body

- Hollow Rocks

- Wall Walk to Handstand Hold

- Scapular Pull-Ups

"Hakuna Matata"

For Time:

Every 7:00 x 3 Sets

3 Wall Walks

30 Abmat Sit-Ups

10 Strict Banded Pull-Ups

2 Wall Walks

20 V-Ups

5 Strict Banded Pull-Ups

Goal: 4:45-6:15

Score: Total Working Time

RPE: 8/10

Friday

Warm-Up

3 Sets, For Quality

1:00 Row (:30 ez/:20 mod/:10 hard)

6/6 Dumbbell Windmills

4/4 Single Arm Dumbbell Push-Up Renegade Row

2/2 Single Arm Devils Press

10-15 Glute Bridge Banded Pull-Aparts

"King of Pride Rock"

2-2-2-3 Intervals

20/16 Calorie Row

-Max Devils Press

- Rest 1:00 b/t sets -

Continue until 40 Reps

Dumbbells: 2x12.5/10kg

Goal: 10:00-12:00

Score: Running Time

RPE: 9/10

*first 3 intervals 2min last interval 3min