29/04-03/05/24 Lunchtime

Monday

Warm-Up:

2:00 minute Bike

Into..

5/5 Worlds Greatest Stretch

30 sec Single Unders

10 Dumbbell Deadlifts

10 Dumbbell Hang Power Cleans

10 Alternating Step-Ups

20 seconds Scapular Pull-Ups

"Feel the beat"

5 Sets, For Max Calories

3:00 minute AMRAP

50 Single Unders

4 Dual Dumbbell Power Clean

4 Dual Dumbbell Step Overs

4 Burpee Bar Taps

-Max Calorie Echo Bike

Rest 1:00 minute between Sets

Dumbbells: 12.5/10kg

Tuesday

Warm-Up:

For Quality

1:00 minute Rowing Form Work

10 Alternating Single Arm Kettlebell Swing

5/5 Kettlebell Windmill

20 Plank Shoulder Taps

20 sec Strict Knee Raises (Controlled Slow Tempo)

"Underwater Discovery"

10:00 minute AMRAP

20/15 Calorie Row

10/10 DB Hang Snatch 12.5/10kg

20/15 Push-Ups

Wednesday

Warm-Up:

For Quality:

200m Run

10 Hip 90/90 Rotations

:20/20 Second Copenhagen Hold

:20/20 Second Single Leg Glute Bridge Hold

10 PVC Pipe Passovers + 10 Overhead Squats

Conditioning

"Living in a Rainbow" 

5 Rounds for Time

400m Run

15 Goblet Squats 24/16kg

Time Domain: 11:00-15:00 minutes

Time Cap: 17:00 minutes

Thursday

Warm-Up

5:00 minutes, For Quality

10 Down Dog Toe Taps

5/5 Single Arm Ring Rows w/ Pause at Chest

10 Ring V-Outs

30 second Thoracic Extension Against the Wall

15 second Wall Supported Handstand Hold with Weight Shifts

"Starburst"

10 Rounds for Time

2 Rope Get Up

5/5m Lunge Walk

7/5 Ring Row

15m Farmers Carry 24/16kg

Rest 1:00 minute after every 2 Rounds

Time Cap: 20 minutes

Friday

Warm-Up

For Quality

1:00 minute Cardio Choice

5 Inchworm Push-Ups

10 Alternating Samson Lunges

Into.. 

For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

20  Parallel Rotational Medball Throw Drill

10 Rotational Medball Slams

10 Skater Hop and Stick

Conditioning

"Abracadabra"

10 Rounds for Time

3 2DB Clean-and-Jerks 10/7.5kg

3 Burpees

Time Domain: 3:00-7:00 minutes

Time Cap: 10:00 minutes