22-26/07/24 Lunchtime

Monday

Warm-Up

For Quality

10 PVC Pipe Pass Throughs

5 Squats

5 Squat Jumps

10 Medball Cleans

5/5 Quadruped Thoracic Rotations

"Velma"

10 Rounds for Time

4 DB Power Snatch 10/7.5kg

15 Wall Balls 9/6kg

Time Domain: 10:00-15:00

Time Cap: 18:00

Tuesday

Warm-Up:

6:00 ,For Quality

:20 Forward and Back Line Hops

:20 Side to Side Line Hops

:30 Alternating Active Pigeon Stretch

10 Alternating Skater Jumps

10 Scapular Pull-Ups

"Daphne"

Every 5:00 minutes, 4 Sets ( 2 @ each station)

Station 1:

800m Run

into..

1 Round

7 Bar Muscle-Ups/10 Pull-Ups/14 Ring Rows

50 Double Unders/100 Single Unders

In Remaining Time…

-Max Echo Bike

Station 2:

30 Angels Press

Into..

1 Round

15 Knee to Elbows

50 Double Unders/100 Single Unders

In Remaining Time..

-Max Echo Bike

Dumbbell Load: 10/7.5kg

*No Rest between stations

Wednesday

Warm-Up:

2:00 Cardio Choice

-

:30/:30 Samson Stretch

:30 Extended Reverse Plank Bridge

:30 Wall Thoracic Extensions

-

For Quality

6 Inchworm Push-Ups

10 Alternating Down Dog Toe Touch

10 Alternating Goblet Cossack Squats

"Mystery Incorporated"

15:00 AMRAP

13 Deadlifts

8 Lunges

5* Pike Push-Ups

Load: 45/35kg

Add 2 Pike Push-Ups Each Set

Thursday

Warm-Up

EMOM

min 1: 12/9 Calorie Row

min 2: 6 Lateral Burpees over the Rower

min 3: 12 Crossover Step-Overs

min 4: 8 Squat Jumps

"Fred"

For Time:

Every 8:00 x 3 Sets

12-9-7 Row Calories

12-9-7 Burpee Box Jump Overs

Friday

Warm-Up

3:00 Cardio Choice

-

2 Sets

:30 Foam Roll Thoracic Extension

:30 Extended Reverse Plank Bridge

8/8 Quadruped Thoracic Rotations

"Scrappy"

17:00 AMRAP

2 DB Power Clean

4 DB Push Press

8 Ring Row

2DBs: 15/7.5kg