Monday
Warm-Up:
2 Rounds For Quality
1:00 Machine Choice
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
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
10 Hollow Rocks
:15 sec Passive Hang + :15 sec Active Hang
"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
"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
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