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29/04-03/05/24 Lunchtime

Monday

Warm-Up:

2:00 minute Bike


Into..


30 sec Single Unders

10 Dumbbell Deadlifts

10 Dumbbell Hang Power Cleans

10 Alternating Step-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

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

:20/20 Second Copenhagen 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

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


"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


Into.. 


For Quality Speed + Power


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


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