Monday
Warm-Up:
200m run
-
:30/:30 Quadruped Adductor Hip Rock
: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
"Flash Kick"
For Time:
400m Run
5 Deadlifts
400m Run
10 Deadlifts
400m Run
15 Deadlifts
400m Run
20 Deadlifts
Barbell: 50/35kg
Goal: 9:00-13:00
Time Cap: 15:00
Score: Time
RPE: 9/10
Stimulus: Posterior Chain / Running Mechanics
Push the pace. Pure and simple. The legs are going to get heavy as we go and we’re going to have to fight to keep the run paces hard and deadlifts unbroken in the back half of this workout.
Tuesday
Warm-Up
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
"Sonic Boom"
18:00 AMRAP
1-2-3-4-5..
Goblet Squat
Burpees
Kettlebell: 24/16kg
Stimulus: Muscular Stamina and Endurance / Glycolytic
RPE: 8/10
Wednesday
Warm-Up:
2:00 Cardio Choice
---
For Quality
5/5 Kettlebell Halos
5/5 Single Arm Ring Rows
"Shoryuken"
For Time:
5 Sets
15 Ring Rows
15 Single Dumbbell Step Overs
3 Rope Get-Ups
9 Handstand Push-Ups/15 Pike Push-Ups
Dumbbell: 15/10kg
Box: 24/20''
Goal: 11:00-15:00
Time Cap: 20 minutes
Stimulus: Gymnastics Density
RPE: 8/10
Thursday
Warm-Up
For Quality
30 seconds @ Each Station 10-15 sec Rotation
- Row
- Inchworm Push-Ups
- Jump Rope
"Bison's Blast"
For Time:
36-24-12
Calorie Row*
Wall Balls
72-48-24 Double Unders
Wallball: 9/6kg
Goal: 8:00-10:00
Cap: 20:00
Score: Total Working Time
RPE: 9/10
Stimulus: Leg Stamina and Muscular Endurance
Friday
Warm-Up
Group 200m Run
---
For Quality
30 second Dead-Hang on Pull-Up Bar
10 Alternating Single Arm Kettlebell Deadlifts
5-6 Jumping Pull-Ups with Controlled Eccentric
10 Alternating Single Arm Kettlebell Swings
5/5 Single Arm Rotational Ring Rows
30 second Wall Lean March
"Hadouken"
For time:
Run 700 meters
20 American Kettlebell Swings
20 Ring Rows
20 Dumbbell Clean and Jerks
20 Ring Rows
Run 700 meters
Kettlebell: 24/16kg
Dumbbell: 2x 15/10kg
*Partner Run together, then they each do 28 reps of each movement, but as one partner working and one partner resting for the duration of the workout.
Time Cap: 20:00
Stimulus: Partner Conditioning / Grip Stamina
RPE: 7/10
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