30/09-04/10/24 Lunchtime

Monday

Warm-Up:

200m run

-

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

: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

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For Quality

10 Alternating Scorpions

5/5 Kettlebell Halos

5/5 Kettlebell Windmills

5/5 Pistol Step-Downs

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

- World's Greatest Stretch

- Inchworm Push-Ups

- Alternating Goblet Cossack Squats

- 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

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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