Intel 24th To 30th July 2023

Monday 24.07.2023: Marathon

Hybrid Workout.

Pods: 1

Laps: 1

Sets: 1

Stations: 14

Timing: 120” Work 30” Rest

  1. Ski Erg Standing
  2. Ybell Top Grip Devils Press Double
  3. Suspension Trainer 6 X Shuffle + 4 Plyo Lunges
  4. 10 X High Knees + 2 X Soft Box Step Up
  5. Deadball Ground To Shoulder
  6. Rowing Machine
  7. Skipping
  8. Dumbbell Single Alternating Clean Squat + Press
  9. Kettlebell Swings 5 Each Side
  10. 4x Bear Crawl + 10x Mountain Climber
  11. Bike Erg Seated
  12. Revo Reverse Lunge Rotation
  13. Ladder Ikky Shuffle
  14. Balance Trainer Alternate Limb Crunch

Tuesday 25.07.2023: Titans

Resistance Workout.

Pods: 3

Laps: 1

Sets: 4

Stations: 9

Timing: 35” Work 25” Rest

1 .Dumbbell Heel Elevated Squat 2. Dumbbell Front Raise + Lateral Raise 3. Kettlebell Sumo Deadlift 4. Chin Up Underhand Grip 5. Ybell Double Tricep Push Up + Double Row Top Grip 6. Olympic Barbell Bench Hip Thrusts 7. Deadball Over Shoulder Throw Heavy 8. Dumbbell Softbox Step Up
9. Barbell Tricep Extension

Wednesday 26.07.2023: Red Line

Cardio Workout.

Pods: 1

Laps: 1

Sets: 5

Stations: 9

Timing:

Set 1: 20” Work 5” Rest

Set 2: 30” Work 5” Rest

Set 3: 40” Work 5” Rest

Set 4: 50” Work 5” Rest

Set 5: 60” Work 5” Rest

  1. Battle Ropes 20 X Singles + Burpee
  2. Ski Erg Standing
  3. Medicine Ball Plyo Lunge And Power Jump
  4. Step Trainer Low Squat Jumps
  5. Bike Erg Seated
  6. Suspension Trainer 2x Close Grip Row + X6 Bilateral Rows
  7. 10 X Bicycle Kicks + 2 X Feet Up Crunches
  8. Rowing Machine
  9. Deadball Lateral Movement Powerslam

Thursday 27.07.2023: Gemini

Resistance Workout.

Sister Workout To Deuces. Members Can Choose Which Workout They Do: Upper Or Lower Body.

Pods: 1

Laps: 3

Sets: 1

Stations: 7

Timing:

Lap 1: 20” Work 10” Rest. 3 Sets.

Lap 2: 40” Work 20” Rest. 1 Set.

Set 3: 60” Work 30” Rest. 1 Set.

2 Minute Group Work Core Reel At The End.

Upper Body:

  1. Dumbbell Hammer Curl
  2. Dumbbell Flat Bench Press Neutral Grip
  3. Plate Front To Lateral Raise
  4. Push Up Staggered Alternate
  5. Barbell Lying Tricep Extension
  6. Ybell Seated Shoulder Press
  7. Power Band Straight Arm Pulldowns

Lower Body:

  1. Dumbbell Single Heel Elevated Goblet Squat
  2. Kettlebell Deadlift
  3. Dumbbell Single Soft Box Hip Thruster
  4. Deadball Alternate Staggered Goodmorning
  5. Kettlebell Single Alternate Clean + Reverse Lunge
  6. Sandbag Lateral Lunge
  7. Barbell Sumo Squat

Friday 28.07.2023: Valor

Hybrid Workout.

Pods: 1

Stations: 6 Combo Stations.

In Teams Of 3, Members Will Work Together To Complete Two Different Exercises At Every Combo Station.

Timing: 5’30” Of Continuous Work.

There Will Be A Buy In Exercise On The Left, And A Secondary Exercise On The Right.

Once The Team Completes The Buy In Exercises, The Members Will Then Complete The Secondary Exercise Together For Max Reps.

After Time Is Expired In Each Station, There Will Be 30” Of Rest Before Moving To The Next Combo Station.

  1. Ski Erg Ygig Valor Target
  2. Kettlebell Swing
  3. Plate Overhead Lunges Valor Target
  4. Plate Leg Raises
  5. Dumbbell Curl + Press Ygig Valor Target
  6. Dumbbell Suitcase Squat
  7. Bike Erg Ygig Valor Target
  8. Sandbag Clean + Jump
  9. 4 X Bench Hop + 1 X Burpee Ygig Valor Target
  10. Ybell Top Grip Sprawl And Row
  11. Rower Ygig Valor Target.
  12. Push Up

Saturday 29.07.2023: Socal

Hybrid Workout.

Pods: 2

Sets: 1

Laps: 3

Stations: 12

Timing

Lap 1: 60” Work 30” Rest

Lap 2: 40” Work 20” Rest

Lap 3: 20” Work 10” Rest

  • 4 Rounds Of 3 Bodyweight Exercises At The End Of Each Pod.
  1. Push Up Position Feet Jump Out & In
  2. Dumbbell Sumo Deadlift
  3. Bike Seated
  4. Ybell Single Plank + Pull Through
  5. Step Trainer Sprawl Lateral Shuffle
  6. Revo Step Up And Shoulder Press
  7. Suspension Trainer Neutral Grip Row Pulse
  8. Dumbbell Bench Flat Press + Pulse
  9. Soft Box Sprawl + Step Up10
  10. Dumbbell Reverse Lunge + Diagonal Hammercurl
  11. Ybell Woodchops
  12. Kettlebell Rack Squat

Sunday 30.07.2023: Lonestar

Resistance Workout (Unilateral Training).

Members Will Work One Side Of The Body On Lap 1 And Switch Sides On Lap 2.

Pods: 1

Laps: 2

Sets: 2

Stations: 12

Timing:

Set 1: Work 30” Rest 10”

Set 2: Work 30” Rest 20”

  1. Umbbell Flat Bench Unilateral Chest Press

  2. Dumbbell Single Arm Romanian Deadlift

  3. Suspension Trainer Single Arm Row

  4. Kettlebell Racked Forward Reverse Lunge Right

  5. Revo Standing Single Arm Shoulder Press

  6. Dumbbell Box Lateral Step Up

  7. Side Plank With Plate Reach

  8. Balance Trainer Single Leg Hip Thruster Hold + Calf Raise

  9. Power Band Seated Single Arm Row

  10. Deadball Staggered Squat

  11. Ybell Single Chest Pronated Push Up Top Grip

  12. Single Leg Crunch