24-28/06/24 Lunchtime

Monday

Warm-Up:

For Quality

:30 sec Echo Bike

:30 sec Bootstrap Squats

:30 sec Inchworm Push-Ups

--

For Quality

:30/:30 sec Samson Stretch

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

"Vincent Vega"

10 Sets

1:00 minute AMRAP

10 Thrusters 43/30kg

-Max Calorie Echo Bike

Rest 1:00 b/s

Tuesday

Warm-Up:

For Quality

10 PVC Pipe Passovers

10 PVC Pipe Around the Worlds

:30/:30 sec PVC Pipe Prayer Stretch

--

For Quality

10 Alternating Dumbbell Hang Snatch

10 Deep Lunge Mountain Climber Lunges

:10/:10 Sec Single Leg Glute Bridge Hold

5 Wall Touch Reactive Jumps

"Jules Winnfield"

10 Rounds

6 DB Snatch 10/7.5kg

6 Burpees

Goal: 8:00-10:00 minutes

Time Cap: 15:00 minutes

Wednesday

Warm-Up:

20 second Forward and Back Line Hops

20 second Side to Side Line Hops

20 second Bend and Bow

20/20 second Single Leg Toe Touches

-

For Quality

30/30 second Kettlebell Hip Shift

1:00 minute Alternating 90-90 Hip Switch

"Butch Coolidge"

1km Run

2km Row

1km Run

Time Cap: 20 minutes

Thursday

Warm-Up

2:00 Cardio Choice

-

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

-

For Quality

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Romanian Deadlifts

"Mia Wallace"

For Time

10 Wall Walks 

15 Wall Balls 

20 Box Jump Overs 

30 Wall Balls 

20 Box Jump Overs 

15 Wall Balls

10 Wall Walks

Wall Ball: 6/4kg

Time Cap: 20 minute

Friday

Warm-Up

2:00 Cardio Choice

-

1:00/1:00 Active Scorpion Stretch

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

-

For Quality

2 Wall Walks

10 sec Nose to Wall Handstand Hold

10 Scapular Pull-Ups

:10 sec Ring Support Hold

:10 sec Bottom Of Dip Hold

8 Ring Rows

"Jimmie Dimmick"

20:00 AMRAP

5 Pull-Ups/8 Ring Rows

4 Handstand Push-Ups/8 Pike Push-Ups

8 American Kettlebell Swings 16/12kg

Goal: 10+ Rounds