Monday
Warm-Up:
For Quality
:30 sec Echo Bike
:30 sec Bootstrap Squats
:30 sec Inchworm Push-Ups
--
For Quality
:30/:30 sec Samson Stretch
"Vincent Vega"
10 Sets
1:00 minute AMRAP
10 Thrusters 43/30kg
-Max Calorie Echo Bike
Rest 1:00 b/s
Tuesday
Warm-Up:
For Quality
10 PVC Pipe Passovers
10 PVC Pipe Around the Worlds
:30/:30 sec PVC Pipe Prayer Stretch
--
For Quality
10 Alternating Dumbbell Hang Snatch
:10/:10 Sec Single Leg Glute Bridge Hold
"Jules Winnfield"
10 Rounds
6 DB Snatch 10/7.5kg
6 Burpees
Goal: 8:00-10:00 minutes
Time Cap: 15:00 minutes
Wednesday
Warm-Up:
20 second Forward and Back Line Hops
20 second Side to Side Line Hops
20 second Bend and Bow
20/20 second Single Leg Toe Touches
-
For Quality
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
"Butch Coolidge"
1km Run
2km Row
1km Run
Time Cap: 20 minutes
Thursday
Warm-Up
2:00 Cardio Choice
-
:30/:30 Quadruped Adductor Hip Rock
:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
-
For Quality
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 Romanian Deadlifts
"Mia Wallace"
For Time
10 Wall Walks
15 Wall Balls
20 Box Jump Overs
30 Wall Balls
20 Box Jump Overs
15 Wall Balls
10 Wall Walks
Wall Ball: 6/4kg
Time Cap: 20 minute
Friday
Warm-Up
2:00 Cardio Choice
-
1:00/1:00 Active Scorpion Stretch
:30/:30 Samson Stretch
-
For Quality
2 Wall Walks
10 sec Nose to Wall Handstand Hold
:10 sec Ring Support Hold
:10 sec Bottom Of Dip Hold
8 Ring Rows
"Jimmie Dimmick"
20:00 AMRAP
5 Pull-Ups/8 Ring Rows
4 Handstand Push-Ups/8 Pike Push-Ups
8 American Kettlebell Swings 16/12kg
Goal: 10+ Rounds
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