18-22/03/24 Lunchtime

Monday

Warm-Up: 

2 Sets, For Quality

10 Behind the Neck Elbow Punch Throughs

5/5 Single Arm Ring Rows

5 Strict Knees Raise

5 Pike Push-Ups

3 Box Step Ups

Conditioning

"Free Guy"

For Time

30 Toe to Bar/Knee Raise

20 Goblet Reverse Lunges

20 Toe to Bar/Knee Raise

20 Goblet Reverse Lunges 

10 Toe to Bar/Knee Raise

Load: 16/10kg

Time Domain: 5:00-10:00 minutes

Time Cap: 12:00 minutes

Tuesday

Warm-Up: (10:00 minutes)

3 Sets, For Quality

5 Inchworm to Hollow

10 Deep Lunge Mountain Climber to Stretch

10/10 Split Stance Single Kettlebell Romanian Deadlift

5 Burpees to Target

6-8 Ring Rows

Conditioning

"Spirited”

80 Burpee for Time

EMOM, starting at 0:00, 

Perform 10 American Kettlebell Swings 24/16kg

Time Domain: 6:00-8:00 minutes

Time Cap: 10:00 minutes

Wednesday

Warm-Up:

2 Sets, Increasing Intensity

100m Run

10/10 Pendulum Lunges

10 Dual Dumbbell Push Press, light loads (just patterning)

170/120m Row

Conditioning

"Boltneck"

5 Rounds for Time:

200m Run

250/215m Row

30 Air Squats

Time Domain: 11:00-15:00 minutes

Time Cap: 17 Minutes

Run Sub : 8 x Shuttle Run 8/8m or 500/425m Bike Erg

Row Sub: 225/190m Ski Erg

Thursday

Warm-Up

6:00 minutes, For Quality

:30 second Jump Rope Practice

:15 second Active Hang + :15 second Passive Hang

8 Alternating Box Step-Ups 

6 (Inchworm Push-Up + 2 Down Dog Toe Taps)

Conditioning

"Adventureland"

16:00 minute EMOM

minute 1: 8-10 Strict Knee Raise

minute 2: 8-12 Dual Dumbbell Box Step-Overs 10/7.5kg

minute 3: :30 second Wall Facing Handstand Hold

minute 4: 50 Single Unders

Friday

Warm-Up

2 Sets

10 Bootstrap Squats

10 PVC Pass-Throughs

10 PVC Around the Worlds

10/10 Second PVC Pipe Prayer Stretch

10 Front Squats (With PVC Pipe or DB)

Conditioning

"Deadpool"

5 Rounds for Time

16 Alt DB Hang Power Snatch 12.5/7.5kg

10 Burpees

15 Wall Balls 6/4kg

Rest 1:00 minute between rounds

Score = Total Running Time

Time Domain: 12:00-15:00 minutes

Time Cap: 17:00 minutes