29/07 - 02/08/24 Lunchtime

Monday

Warm-Up:

2:00 Cardio Choice

-

For Quality

40 second Dead-Hang or 20/20 Single Arm Hang

:30/:30 Kettlebell Hip Shift

1:00 Alternating 90-90 Hip Switch

:30/:30 Kettlebell Weighted Ankle Mobility

-

For Quality

8/8 Pistol Box Step-Down

10 Goblet Cossack Squat

20 second Glute Bridges

10 Ring Rows

"What Is Your Profession?"

For Time:

6 Rounds

10 Burpee + Ring Row

20 Squats***

*Rounds 1/4 = Air Squats

*Rounds 2/5 = Wall Balls

*Rounds 3/6 = Pistols

Wallball: 9/6kg

Goal: 11:00-15:00

Time Cap: 16:00

RPE: 8/10

Tuesday

Warm-Up:

for Quality

10/7 Calorie Echo Bike, Building to Pace

10m Quadruped Crawl Slow Deliberate

6/6 Kettlebell Windmills

8/8 Side Lying Dumbbell External Rotation 30X0

:30 Extended Reverse Plank Bridge

then....

:60/:60 Shoulder Cars

"Never Retreat, Never Surrender"

For Reps:

3 Sets

4:00 On/2:00 Off

6 Strict Handstand Push Ups

8 Sumo Deadlift High Pull

10/7 Echo Bike

*Pick up where you left off each interval.

Barbell: 43/30kg

Goal: 10+ Rounds

Score = Total Rounds + Reps

RPE: 7/10

Wednesday

Warm-Up:

For Quality

1:00 minute Cardio Choice

5 Inchworm Push-Ups

10 Alternating Samson Lunges

10 Bar Kip Swings

5 Strict Knee Raises

Into..

For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

20 Parallel Rotational Medball Throw Drill

10 Skater Hop and Stick

"Earth and Water"

15:00 EMOM

Min 1: Max Calorie Row

Min 2: 10 Toe to Bar/Knee Raise/Leg Raises

RPE: 9/10

Strategy:

Yes, this says 15:00 EMOM. This means that the row will be done 8x and the Toe to Bar will be done 7x. This is writen in a way that has you finishing on the rower and selling out on the final minute.

Thursday

Warm-Up

For Quality

30 second Elevated Prayer Stretch

30 second Extended Reverse Plank Bridge

-

For Quality

30 seconds Jump Rope

10/10 Single Arm Dumbbell Deadlift

6 Inchworm Push-Ups

20-30 second Wall Supported Handstand Hold

"This is Madness"

Every 3:00 x 5 Sets

4 Wall Walk

12 Alternating Dumbbell Snatch

90 Single Unders

Dumbbell: 10/7.5kg

RPE: 8/10

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Friday

Warm-Up

For Quality:

20 Line Hops (Forward and Back)

10m A Skips + 10m B Skips

10 Hip 90/90 Rotations

:20/20 Second Copenhagen Hold

:20/20 Second Single Leg Glute Bridge Hold

10 Alternating Box Step-Ups

"Earn These Shields"

For Time:

1000m Run

40 Dual Dumbbell Box Step Overs

700m Run

20 Dual Dumbbell Box Step Overs

Dumbbells: 2x15/12.5kg

Box: 24/20''

Goal: 17:00-19:00

Time Cap: 20:00

RPE: 8/10