Monday
Warm-Up:
For Quality
2 Sets (10 Total Intervals)
30 seconds @ Each Station
15 seconds Transition between
- Machine of Choice
- Cossack Squats
"Ristretto"
15:00 AMRAP
6* DB Snatch
12 Goblet Reverse Lunges
Load: 10/7.5kg
*Add 2 Reps to the Power Snatch Each Round
Stimulus: Muscular Endurance
RPE: 8/10
Tuesday
Warm-Up
For Quality
2 Sets (8 Total Intervals)
40 seconds @ Each Station
20 second Transition
-Line Hops (Lateral + Forward and Back)
-10 Hollow Rocks + Alternating V-Ups
-Inchworm Push-Ups
"Romano"
6 Sets
18/13 Calorie Echo Bike
15 Sit-Ups
10 Ring Row
Rest 2:00 between sets
Time Cap: 20:00
Stimulus: Gymnastic Conditioning / Midline Emphasis
RPE: 7/10
Wednesday
Warm-Up:
5:00 minutes, For Quality
60 second Machine Choice
10 x (Push-Up + 2 Alternating Deep Lunge Mountain Climbers)
(5 Single Arm Upright Row + 5 Single Arm Strict Press) / Arm
"Doppio"
20 Rounds
6 DB Clean and Jerk
6 Burpees
Load: 10/7.5kg
Time Cap: 20:00
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10
Thursday
Warm-Up
For Quality
2 Sets (8 Total Intervals)
30 seconds @ Each Station
15 seconds Transition between
-Jump Rope Practice
"Lungo"
20:00 EMOM
Minute 1: 15/12 Cal
Minute 2: -Max Wall Walks
Minute 3: 80 Single Unders
Minute 4: -Max Shuttle Runs
Minute 5: Rest
Score = Max Total Reps
1 Shuttle Run = 7.5m Out and Back
Goal: 4-8 Reps on Each of the Max Rep Movements
Stimulus: Mixed Modal Lactate Threshold Work
RPE: 8/10
Friday
Warm-Up
For Quality
3:00 Row (:30 ez/:20 mod/:10 hrd)
--
For Quality
--
For Quality
10 Scapular Push-Ups
10/8 Calorie Row, Building to Pace
“Bicerin"
For Time:
Every 4:00 x 5 Sets
12 Dumbbell Bench Press
18 American Kettlebell Swings
24/18 Calorie Row
Dumbbells: 22.5/15kg
Kettlebell: 24/16kg
Goal: 2:30-3:15/set
Time Cap: 3:30/set
Stimulus: Upper Body Interference / Muscular Stamina
RPE: 8/10
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