Monday
Warm-Up:
2 Rounds for Quality
200m Run
10/10m Lateral Band Walk
30 second Wall Sit
Conditioning
"Chironex Fleckeri"
For Time:
400m Run
40 Gobet Squats 20/16kg
400m Run
Time: 6:00-8:00 minutes
Time Cap: 10:00 minutes
Tuesday
Warm-Up:
3:00 minute Echo Bike or Rower
Into..
For Quality
10 Hip Thrust off Bench, Slow Controlled, Pause at Top (Focus on pulling pelvis to the sky)
Conditioning
"Aurelia Aurita"
15:00 minute AMRAP
5 Pike Push-Ups
10 Toe to Bar/Knee Raise/Leg Raise
15 American Kettlebell Swings 12/10kg
Wednesday
Warm-Up:
2 Sets, For Quality
30 second Echo
30 second Deep Lunge Mountain Climbers
30 second Row
30 second Lateral Shuffle
-15 second Transition between each movement
Conditioning
"Chrysaora Fuscescens"
20:00 minute EMOM, 8 Sets
minute 1: 13/10 Calorie Echo
minute 2: 8 Burpee Box Jump
minute 3: 14/11 Calorie Row
minute 4: 15 Wall Balls 6/4kg
minute 5: 100m Run or 6 Shuttle Runs
Thursday
Warm-Up
3 Sets, For Quality
3 Hang DB Muscle Snatch
3 2DB Push Press
3 Hang DB Power Clean
8 Ring Rows or 6 Strict Chin-Ups
Gymnastics Skill / Re-Test
10 Rounds, For Time:
12 Ring Row
Score: Time
Cap: 10:00 minutes
For this test today, you MUST rest after each round of 12 Ring Rows. Your goal is to accumulate the 120 reps as quickly as you can but they must be completed in sets of 12 reps.
Friday
Warm-Up
For Quality
30 second Jump Rope
3 Front Squats
5 2DB Strict Press
20 second Bridge Hold
20/20 Second Side Plank
Conditioning
"Physalia Physalis"
5 Rounds for TIme:
5 Wall Walks
5 2DB Front Squat
50 Single Unders
5 2DB Shoulder to Overhead
2DB: 10/7.5kg
Time Domain: 9:00-12:00 minutes
Time Cap:15 Minutes
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