19-23/08/24 Lunchtime

Monday

Warm-Up:

2 Rounds For Quality

1:00 Machine Choice

5/5 Worlds Greatest Stretch

20-30 sec Prayer Stretch

10 Scapular Pull-Ups, Slow and Controlled

"The Canucks"

For Reps

6 Sets

2:00 AMRAP, 1:00 Rest

2 Rope Get Ups

10 Burpees

-Max Goblet Squats remaining time

KB: 16/10kg

RPE: 8/10

Tuesday

Warm-Up

:30/:30 Banded Front Rack Stretch

15/15 Clamshell Plus

-then-

For Quality:

5:00 AMRAP

9/7 Calorie Machine

15 Banded Good Mornings

5 Bootstrapper Squats

5/5 Single Leg Glute Bridges

5 Push-Ups 31x1

"The Three Lions"

For Time:

10 Rounds

12 DB Deadlift

9 DB Hang Power Clean

6 DB Push Jerks

2DB: 12.5/7.5kg

Goal: 13:00-15:00

Time Cap: 16:00

Score: Time

Stimulus: Barbell Cycling / Muscular Stamina

RPE: 8/10

Wednesday

Warm-Up:

For Quality

:30/:30 Samson Stretch

10/10 Single Leg Glute Bridge

:30 Glute Bridge Hold

–

2 Rounds

Bike: 45 sec Easy + 15 sec @ Pace

Row: 45 sec Easy + 15 sec @ Pace

Ski: 45 sec Easy + 15 sec @ Pace

The Pharaohs

20:00 EMOM

min 1: Calorie Echo

min 2: Calorie Row Erg

min 3: Shuttle Run 7.5m Segment = 1 rep

min 4: Rest

Goal: Male (15-20 Cal /minute) , Female (10-15 Cal/minute)

Score: Total Calories

Stimulus: Aerobic Capacity / Lactate Threshold

RPE: 9/10

Thursday

Warm-Up

For Completion

:30 sec Extended Reverse Plank Bridge

:30 sec Elevated Prayer Stretch

--

3 Sets, For Quality

20 Bear Plank Shoulder Taps

10 Hollow Rocks

:15 sec Passive Hang + :15 sec Active Hang

5 Strict Knee Raises

"Les Bleus"

Every 5:00 x 4 Sets

2 "Wall Walk Complex"

8 Strict Toe to Bar

15 second Tuck L-Hang

8 "Shoot Through Complex"

"Wall Walk Complex" = 1 Wall Walk/Wall Get Up + 15 second Nose to Wall Handstand Hold

"Shoot Through Complex" = Push-Up + Shoot Through + Dip + Shoot Through

Stimulus: Gymnastics Development

RPE: 6/10

Friday

Warm-Up

For Quality

:30/:30 Adductor Rock Backs

:30/:30 Active Deep Lunge Stretch

--

2 Sets

:30 Jump Rope Practice

8 Bradford Press with Lockout

10 Behind the Neck Elbow Punch Throughs

8 Reactive Quarter Squat Jumps

"Azzurri"

10 Rounds for Time

9 DB Thrusters

35 Double Unders/70 Single Unders

Load: 10/5kg

Goal: 7:00-11:00

Time Cap: 15:00

Score: Time

RPE: 9/10