21-25/10/24 Lunchtime

Monday

Warm-Up:

2:00 Rowing Form Work

- Arms Only

- Arms and Body

- Legs and Body

- Half Strokes (Focus on Press and Pull Connection)

- Full Strokes (Focus on Catch, and drive through legs, body and lats, then finish with the arms)

into..

30 second Alternating Dead-Bug Heel Taps

30 second Bird-Dogs w/1 sec pause

:30/:30 second Side Plank

into..

For Quality

5 Romanian Deadlifts

5/5 Staggered Stance Good Mornings

5 Jumping Back Squats

Time Trial

4 Rounds For Time

500m Row

*Rest 1:30 B/S

Goal Time Domain: AFAP

Time Cap: 20 minutes

Stimulus: Sprint Conditioning

RPE: 10/10* TEST

Tuesday

Warm-Up

3:00 Cardio Choice

--

3 Burpee Bar Touch

6 Scapular Pull-Ups

6/6 Single Arm Ring Rows

8 Alternating Box Step-Ups

6/6 Single Arm Dumbbell Upright Row

6/6 Single Arm Dumbbell Push Press

--

3 Burpee Ring Row

6 Bar Kip Swings

3 Tall Box Jumps

6/6 Single Arm Dumbbell Cleans

6/6 Single Arm Dumbbell Push Jerk

--

3 Burpee Ring Row

6 Box Jump Overs

6 Alternating Dumbbell Clean and Jerk

“Buckaroo”

For Reps:

2 Sets

8:00 AMRAP

2-4-6-8…

Burpee Ring Row

Box Jump Overs

Alt. Dumbbell Clean & Jerk

-2:00 rest b/t sets-

*You will start fresh from the beginning on set 2.

Box: 24/20''

Dumbbell: 22.5/15kg

Goal: 4-6 Rounds

Score: Total Reps

RPE: 8/10

Wednesday

Warm-Up:

200m Run

-

For Quality

:30 second Bootstrap Squats

:30 second Inchworm Push-Ups

5/5 World's Greatest Stretch

:30 second Alternating Cossack Squats

:30 Second Glute Bridge Hold

--

3 Squat Jump

3 Goblet Squats 30x1 Tempo

15 second Nose to Wall Handstand Hold

--

3 Squat Jump

3 Goblet Squats 20x1 Tempo

15 second Nose to Wall Handstand Hold

--

3 Squat Jumps

3 Goblet Squats

1 Wall Walk

"Snakes & Ladders"

For Time

400m Run

--

9-15-21

Goblet Squats

*5 Wall Walks

--

400m Run

Load: 32/20kg

Goal Time Domain: 8:00-13:00

Time Cap: 15:00

Stimulus: Leg Stamina and Midline Conditioning

RPE: 8/10

Thursday

Warm-Up

For Quality

5/5 Single Arm Overhead Tall Kneeling to Standing

10 Hollow Rocks

10 Russian Twists (Over and Back = 1)

20 Bear Plank Shoulder Taps

10/10 Pallof Press

"Jenga"

16:00 EMOM

minute 1: 1/1 Turkish Get-Ups

minute 2: 14 Ab Mat Sit-Ups

minute 3: 20/15 Push-Ups

minute 4: :20/:20 Pallof Press Hold

Load: 12/8kg

Stimulus: Midline Stability and Muscular Stamina

RPE: 7/10

Friday

Warm-Up

EMOM

min 1: Bike @ Easy to Moderate Pace

min 2: 5/5 World's Greatest Stretch

min 3: *DB Complex

min 4: 5/5 Rotational Ring Row

*DB Complex: 2/2 Hang Snatch High Pull + 2/2 Hang Muscle Snatch + 2/2 Hang Power Snatch

Workout Primer

5/4 Calorie Bike

4/4 DB Power Snatch

3 Lateral Burpees

2 Pull-Ups

"Candy Land"

20:00 AMRAP

10/7 Calorie Echo Bike, 12/9 Calorie Assault or Bike Erg

9 DB Power Snatch

8 Lateral Burpees over the DB

7 Strict Pull-Ups

DB: 17.5/12.5kg

Goal Rounds: 8+

Stimulus: Quick transitions / cyclical mixed modal AMRAP

RPE: 8/10