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8-12/07/24 Lunchtime

Monday

Warm-Up

400m Run

-

-

2 Sets

10 Russian Kettlebell Swings

5 Pause Goblet Squats + 5 Goblet Squats

10 Bar Kip Swings

10 Alternating Lateral Lunges


"Rocket Power"


3 Rounds for Time

20 Pull-Ups

20 American Kettlebell Swings 24/16kg

400m Run


Time Domain: 11:00-15:00

Time Cap: 18:00


Tuesday

Warm-Up:

3 Sets, Increasing Intensity

:30 Echo Bike

10 Barbell Good Mornings

-

2 Sets


"Quailman"


18:00 EMOM

min 1: 18/13 Calorie Echo Bike

min 2: Max 2DB Clean and Jerk 12.5/7.5kg

min 3: Rest


Wednesday

Warm-Up:

3:00 Cardio Choice

-

For Quality

-

For Quality

10 Alternating Step-Ups + 5 Box Jumps

10 Hollow Rocks

:10 Hollow Hold

10 Air Squats


"Spongebob"


For Reps

5 Sets

3:00 AMRAP

24 Wall Balls 6/4kg

18 Toes to Bar

-Max Burpee Box Jump Overs

Rest 1:00 between sets


Goal: 10+ Reps / Set

Score: Sum Total Reps


Thursday

Warm-Up

3 Sets @ Each Station

:30 sec Work / :15 sec Transition

Row @ Easy to Moderate Intensity


"All That"


20:00 EMOM

Minute 1 - 3 Wall Walks

Minute 2 - 14/11 Row Calories

Minute 3 - 1/1 Turkish Get Ups 24/16kg

Minute 4 - 5 Shuttle Runs 7.5/7.5m = 1 Rep

Minute 5 - Max Sandbag Bear Hug Hold (1 sec = 1 Rep)/Max Deadball Wall Sit


Sandbag: 68/45.5kg

DeadBall: 30/20/15kg


Friday

Warm-Up

-

:15/:15 Active / Passive Hang From Pull-Up Bar

-

For Quality

DB Hang Power Snatch

Goblet Squat

22 Double Unders or 44 Single Unders


"Angry Beavers"


For Reps:

20:00 AMRAP

4-5-6-7... Bar Muscle Ups/Chest to Bar/Pull Up or Ring Row x2

10 DB Power Snatch 12.5/7.5kg

44 Double Unders/88 Single Unders

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