19-23/02/24 Lunchtime

Monday

Warm-Up

5:00 minutes : For Quality 

:30 second Machine of Choice

8 Ring V-Outs

8 Bar or Ring Kip Swings

10 Alternating V-Ups 

10 Alternating Scorpions

Conditioning

“Diddy Kong”

18:00 AMRAP 

6 Banded Strict Pull-Ups/10 Ring Row

12/9 Calorie Echo

50 Double Unders/150 Single Unders

Objective: Complete 6+ Rounds

Tuesday

Warm-Up

2 Rounds 

2:00 Cardio of choice (60sec ez, 40sec mod, 20sec hard)

15m/side SA Bottoms Up KB Carry 

10/side SL Glute Bridge Off Bench

8/side Quadruped Thoracic Rotations 

5 x (2 Push-Up + 4 Mountain climber lunges)

Conditioning

“Kamek”

10:00 minute AMRAP

8 Handstand Push-Ups/ 12 Pike Push Ups

14 Alternating Dumbbell Snatches 22.5/15kg

20/16 Calorie Row

Objective: Complete 4+ Rounds

Wednesday

Warm-Up:

For Quality

10 Bootstrap Squats

8m A-Skips

8m B-Skips

10 Scapular Pull-Ups

3 x 8/8mLateral Shuffle and Stick 

3 Burpee Broad Jumps for Distance

Conditioning

"Lucina"

For Time:

3 Rounds:

200m Run

21 Wall Balls, 9/6kg

15 Toe to Bar

9 Line Facing Burpees

Rest 3:00 minutes after final round

1 Round:

400m Run

40 Wall Balls 9/6kg

30 Toe to Bar

20 Line Facing Burpees

Score: Total Time Including Rest

Time Cap: 20:00 minutes

Thursday

Warm-Up

8:00 minutes, For Quality

40 seconds Cardio Choice

10 Alternating Samson Lunge

8/8 Suitcase Kettlebell Deadlifts

20/20 second Single Leg Glute Bridge Hold

Conditioning

"Kirby"

Every 10:00 minutes, 2 Sets

40/30 Calorie Echo Bike

20 Single Dumbbell Box Step-Overs 22.5/15kg

400/350m Ski or Row

100m Dual Kettlebell Farmers Carry 32/24kg

Time Domain: 7:00-9:00 minutes / Sets

Time Cap: 9:00 / Set

Friday

Warm-Up

8:00 minutes : For Quality

30 second Goblet Squat Ankle Mobility

10 Goblet Cossack Squats

10 Russian Kettlebell Swings

5/5 Single Arm Kettlebell Thruster

5 Burpee Squat Jump

Conditioning

"Link"

For Time:

15-12-9-6-3

Dumbbell Burpee Clusters 22.5/15kg

Strict Pull-Ups

Time Domain: 10:00-15:00 minutes

Time Cap: 15:00 minutes

*Dumbbell Burpee Cluster = Burpee+DB Squat Clean+DB Thruster