Monday
Warm-Up:
2:00 minute Echo Bike
Into..
Mobility
1:00/1:00 minute Active Scorpion Stretch
:30/:30 seconds Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 minute Alternating Active Pigeon Stretch
into..
Stability + Activation
For Quality
10 Scapular Pull-Ups
:30 second Dead-Bug Alternating Heel Taps
15/15 second Pause Bird Dog Hold
“Mona Lisa”
5 Rounds for Time
10 Ring Rows
9/7 Calorie Echo Bike
12 Wall Balls 6/4kg
Time Domain: 7-11 minutes
Time Cap: 15 minutes
Tuesday
Warm-Up:
Mobility
For Quality
40 second Elevated Prayer Stretch
20 second Extended Reverse Plank Bridge
General Prep
For Quality
10 Box Step-Ups
Conditioning
"The Last Supper"
6 Rounds for Max Reps
1:00 AMRAP / 1:00 Rest
10 Leg Raises
Max Burpee Box Step Overs
BBJO can be lateral or facing
Score = Sum Total Reps
Wednesday
Warm-Up:
General
For Quality
:30 seconds Jump Rope Practice
8-10 Kettlebell Taters
Into..
Plyometric
For Quality Speed + Power
"Salvator Mundi"
15:00 minute AMRAP
20-40-60-80-100... Single Unders
10 Front Rack Reverse Lunges
Load: 20/10kg
Score = Rounds + Reps
Goal: 4+ Rounds
Thursday
Warm-Up
For Quality
12/9 Calorie Row
1 Wall Walk
10 Hollow Rocks
10 Arch Rocks
"Vitruvian Man"
20:00 EMOM
min 1: Max Wall Walks
min 2: Max Calorie Row
min 3: Max Alternating Dumbbell Snatch 15/10kg
min 4: Rest
1 Wall Walk = 3 Reps
Friday
Warm-Up
200m Run
Specific Warm-Up
For Quality
10/10m A-Skips + B-Skips
20 second Glute Bridges
"La Scapigliata”
2 Sets, For Time
200m Run
10 Pull-Ups
20 Push-Ups
30 Air Squats
400m Run
30 Air Squats
20 Push-Ups
10 Pull-Ups
200m Run
Rest 2:00 between sets
Time Cap: 20 minutes
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