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16-20/12/24 Lunchtime

Monday

Warm-Up

For Quality

1:30 Row (:45 Easy, :30 Moderate, :15 Hard)

8 Segmented Clean Deadlift (Top Down)

8 Tall Muscle Cleans

8 Front Rack Elbow Punch Throughs

8 Back Squats

4 Jumping Back Squats


"Panama"


Every 90 seconds x 12 Sets

12/9 Calorie Row

5 2xDB Squat Cleans


Score = Total Load


DB 17.5/12.5kg


Stimulus: Battery Work

RPE: 7-8/10


Tuesday

Warm-Up


For Quality

30 second Jump Rope Practice

4 Inchworm to Hollow Hold (3sec)

3-5 Strict Pull-Ups or 8-10 Ring Rows


"Suez"


20:00 AMRAP

60 Single Unders

40 Step Overs

60 Single Unders

20 Pike Push Ups

60 Single Unders

10 Ring Row


Goal: 2+ Rounds (500+ Reps)

Score: Reps

RPE: 8/10


Wednesday

Warm-Up


For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20 second PVC Pipe Prayer Stretch


"Corinth"


10 Rounds for Time

10 Deadlifts

10 Box Jump Overs


Load: @ 80/45kg

Box: 24in/20in


Time Cap: 20:00 minutes


Stimulus: Posterior Chain / Anaerobic Capacity

RPE: 8/10


Thursday

Warm-Up


:30/:30 Samson Stretch

:30 Alternating Scorpion Stretch

:30 Alternating Active Pigeon Stretch

---

For Quality

:30 second Echo Bike

20 Banded Pull Aparts

20 Bear Plank Shoulder Taps

12-16 Alternating V-Ups

10 Goblet Cossack Squat


"Volga-Don"


20:00 EMOM

minute 1: 15/11 Calorie Echo Bike

minute 2: 30m Farmers Carry

minute 3: 20/15 Push-Ups

minute 4: 15 Leg Raises

minute 5: Rest


Farmers Carry Load: KB’s at (32/24kg) or DB’s at (32.5/22.5kg)


Subs: 18/13 Cal Assault , 20/16 Calorie Bike Erg


Stimulus: Midline Conditioning

RPE: 7/10


Friday

Warm-Up


:45/:45 Couch Stretch

12 Bootstrap Squats w/ Block & Twist

-then-

For Quality

10 Air Squats

10 Push Ups

5 2xDB Muscle Clean

5 2xDB Strict Press


"Kiel"


For Time:

7 Rounds

24 Wallball Shots

12-15-18-21-24-27-30 Pull-Ups/Ring Rows


Wallball: 9/6kg to 10ft/9ft


Goal: 12:00-15:00

*Time-cap 20:00


Score: Time

RPE: 9/10


 
 
 

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