18-22/11/24 Lunchtime

Monday

Warm-Up:

For Quality

:40 second on / :20 second off

- Row

- Quadurped Thoracic Rotations (20'' /each)

- Inchworm Push-Ups

- Cossack Squats

- *2xDB Complex

DB Complex = Tall Muscle Clean + Strict Press + Front Squat + Thruster + Front Squat

"The Dodo Way of Life"

For Time:

EMOM Until 50 DB Thrusters Completed

Minute 1 - 16/13 Calorie Row

Minute 2 - 8 Burpee Pull-Ups

Minute 3 - Max Thrusters

Minute 4 - Rest

*There is a 16:00 cap on this.

2xDB: 15/12.5kg

Goal: 14:00-16:00 (Finish in 4 Rounds)

Score: Time

RPE: 7/10

Tuesday

Warm-Up

400m Run

-then-

:45/:45 PVC Front Rack Stretch

:45 Child's Pose

10/10/10 Prone I/Y/T

-then-

For Quality:

5/5 Hang Dumbbell Snatch, Light

5 Yoga Push Ups

:15 second Wall Lean March

:10 Handstand Hold + 2/2 Shoulder Taps

"Sid, Lord of the Flame"

For Time:

8 Rounds

15 Alt. Dumbbell Snatch

3 Wall Walk/8 Strict Handstand Push Ups

-into-

1200m Run

*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.

Dumbbell: 22.5/16kg

Goal: 15:00-20:00

Time Cap: 22:00

Score: Time

RPE: 8/10

To be clear on the flow, round 1 will be 15 dumbbell snatch and 3 wall walks. Round 2 will be 15 dumbbell snatch and 8 strict handstand push-ups. Repeat this flow for 8 rounds total before leaving for the 1200m run. Start each set of Dumbbell Snatches with the opposite hand to ensure that you keep the amount even between arms.

Wednesday

Warm-Up:

For Quality

10/10 Hip Airplanes

8 Dual Dumbbell Deadlifts

8 Dual Dumbbell Power Cleans

8 Dual Dumbbell Front Rack Reverse Lunges

:12 Dead Hang + 8 Bar Kip Swings + 4 Strict Pull-Ups or 8-10 Ring Rows

*Dumbbells at light to moderate load, under working weights

"Diego"

For Time:

3 Rounds for Time

18 Box Jump Overs

20m Dual Dumbbell Front Rack Walking Lunges

18 Toe to Bar/36 Leg Raises

Box: 24/20''

Dumbbells: 22.5/15kg

Goal: 7:00-11:00

Time Cap: 15:00

RPE: 8/10

Thursday

Warm-Up

For Quality

For Quality:

1:00 Run / Row / Echo (Alternating Each Set)

10/10m Banded Monster Walk

10/10m Lateral Band Walk

15 second Down Dog Gas Pedals

10/10 Single Leg Glute Bridge

30 second Glute Bridge Hold

"Buck's Eye"

0:00-12:00

800m Run

600/500m Row

40/28 Calorie Echo

12:00-22:00

600m Run

500/450m Row

30/22 Calorie Echo

Goal: Complete each set to allow for 2:00 rest before the next set starts

Stimulus: Aerobic Base Building

RPE: 7/10

Friday

Warm-Up

2 Sets, For Quality

:45/:45 World's Greatest Stretch

15 PVC Pass Throughs

8/8 Kettlebell Windmill Press

6/6 Banded Archer from Squat

15 second Active Hang + 15 second Passive Hang

—

Prep and Primer- DB

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

- Snatch High Pull

- Muscle Snatch

- Power Snatch

- Front Squat

"Manny the Mammoth"

For Time:

Every 8:00 x 2 Sets

21 Pull-Ups/42 Ring Row

15 Burpee

9 DB Snatch

15 Pull-Ups/30 Ring Row

12 Burpee

7 DB Snatch

DB: 22.5/15 kg

Goal: 5:00-7:00

Score: Average Interval Time

RPE: 8/10