17-21/06/24 Lunchtime

Monday

Warm-Up:

For Quality

:30 sec Row

:15 sec Transition

:30 sec Jump Rope

:15 sec Transition

-

1:00 Alternating Active Pigeon Stretch

30/30 second Kettlebell Hip Shift

1:00 Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

-

For Quality

10 Romanian Deadlifts

10 Russian Kettlebell Swings

:30/:30 sec Side Plank

:30 sec Dead-Bugs

"Bathurst"

For Max Calories

4 Sets

2:00 AMRAP

12-9-7-5 Deadlifts 45/35kg

50 Single Unders

-Max Calorie Row in the Remaining Time

Rest 1:00 b/s 

Tuesday

Warm-Up:

1:00/1:00 Active Scorpion Stretch

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

-

For Quality

5 Up Downs

10 Bar Kip Swings

10 Alternating Dumbbell Hang Snatch

5/5 Dumbbell Windmills

“Long Bay"

For Time:

8 Rounds

4 Dual Dumbbell Devils Press

7 Ring Rows

-into-

40 Lateral Burpees Over Dumbbells

Dumbbells: 22.5/15kg

Cap: 20min

Wednesday

Warm-Up:

400m Group Run

-

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

-

For Quality

10 Wall Lean March

10 Bootstrap Squats

10 Alternating V-Ups

10 Pause Glute Bridges (2sec)

"Wellington"

20:00 AMRAP

400m Run

30 Wall Balls 6/4kg

20 Sit-Ups

Thursday

Warm-Up

2:00 Cardio Choice

-

1:00 minute Foam Roller Thoracic Spine Extension

30/30 second Glute Smash and Floss

30/30 second 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

"Silverwater"

8:00 AMRAP

3-6-9-12...

Power Cleans 25/15kg/2DB 10/7.5kg

Ring Dips/Box Dips

Friday

Warm-Up

For Quality

:30 sec Row

:15 sec Transition

:30 sec Echo

: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

2 Wall Walks

10 Wall Facing Shoulder Taps

:10 Ring Support Hold

:10 Bottom of Dip Hold

"Goulburn'"

For Time

1000/850m Row

50 Dual Dumbbell Push Press

40/28 Calorie Echo Bike

30 Farmers Carry Reverse Lunges

20 Bar Muscle-Ups/Pull-Ups/Ring Rows

10 Wall Walks

Dumbbell Load: 10/7.5kg

Cap: 20:00