26/02-01/03/24 Lunchtime

Monday

Warm-Up

3:00 minutes Cardio Choice

into.. 

1 Rounds

10 Cossack Squats

10 Scapular Push-Ups

10/10 Single Leg Glute Bridges

Conditioning : 

"Red Dragon"

Part A)

8:00 minute AMRAP

AMRAP Rounds of "The Chief"

6 Push-Ups

9 Air Squats

12 Ring Row

Every Minute on the Minute Starting @ 0:00

Complete 5 Lateral Burpees over the Bar

Score = Rounds

Objective: Complete 10+ Rounds of the Chief

Rest 2:00 minutes then Complete

Conditioning: 

“Red Dragon”

Part B)

From 10:00-18:00 minutes (8:00 minutes)

For Time:

Max Distance Row

PRVN Recovery #10

:30sec/:30sec KB Calf Smash

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00  Scorpion Stretch

:30/:30 Thread the Needle Stretch

Tuesday

Warm-Up

For Quality

30 seconds Jump Rope Practice

8/8m Lateral Band Walk

8/8m Banded Monster Walk

30 seconds Banded Glute Bridge March

30 seconds Banded Psoas March

Conditioning

“Walking Tall”

16:00 EMOM 

Minute 1: 10 Front Rack Reverse Lunges, For Load 

Minute 2: 15 GHD Sit-ups 

Minute 3: 50 Double Unders or 30 Crossover Singles 

Minute 4: Rest 

Front Rack Reverse Lunges are from the Rack

Suggested Starting Load @ 60/40kg

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Wednesday

Warm-Up:

For Quality

200m Run

8m A-Skips

8m B-Skips

9/7 Calorie Row

Conditioning

"Flyin High"

4 Sets 

4:00 AMRAP

1:00 Max Unbroken Sets of Ring Rows

400m Run 

-Max Calorie Row in the Remaining Time 

Rest 2:00 minutes between sets 

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold

Thursday

Warm-Up

For Quality

6/6 Kettlebell Windmill

10 Banded Scapular Push-Ups (Slow and Controlled)

30 second Glute Bridge Hold

12 Kettlebell Goblet Good Mornings

:20/:20 second Side Plank

Conditioning

"Bulky Diane"

For Time

15-12-9

Pike Push-Ups

Deadlift 40/25kg

Time Domain: 4:00-7:00 minutes / Sets

Time Cap: 10:00 minutes

PRVN Recovery #3

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Friday

Warm-Up

For Quality

30 seconds Jump Rope Practice

8/8m Lateral Band Walk

8/8m Banded Monster Walk

30 seconds Banded Glute Bridge March

30 seconds Banded Psoas March

Conditioning

"Momentum"

5 Rounds for Time: 

15 Leg Raise

12 Goblet Squats 16/12kg

9/7 Calorie Echo Bike

Rest 1:00 minute between rounds

Time Domain: 11:00-15:00 minutes

Time Cap: 18:00 minutes

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretch

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fold