8-12/07/24 Lunchtime

Monday

Warm-Up

400m Run

-

:30/:30 Couch Stretch

:60 Alternating Active Pigeon Stretch

:30/:30 Active Scorpion Stretch

:60 Alternating Crucifix Stretch

-

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

10 Reactive Quarter Squat Jumps

-

2 Sets

:30 Foam Roll Thoracic Extension

:30 Extended Reverse Plank Bridge

8/8 Quadruped Thoracic Rotations

"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

:30/:30 Kettlebell Hip Shift

:60 Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

-

For Quality

10 Alternating Step-Ups + 5 Box Jumps

10 Scapular Pull-Ups

10 Hollow Rocks

10 Alternating V-Ups

: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

Dual Kettlebell Dead-Stop Clean

Bear Plank Shoulder Taps

Skater Hop and Stick

"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

:30 Forward and Back Line Hops

:30 Side to Side Line Hops

:30 Bend and Bow

:20/:20 Single Leg Toe Touches

-

:30 Wall Thoracic Extensions

:30/:30 Kettlebell Hip Shift

:60 Alternating 90-90 Hip Switch

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

-

For Quality

8-10 Bar Kip Swings

DB Hang Snatch High Pull

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