Monday
Warm-Up:
For Quality
:30 sec Row
:15 sec Transition
:30 sec Jump Rope
:15 sec Transition
-
30/30 second Kettlebell Hip Shift
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
-
For Quality
5 Up Downs
10 Bar Kip Swings
10 Alternating Dumbbell Hang Snatch
“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/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
-
For Quality
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
"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
-
For Quality
2 Wall Walks
: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
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