Intel 07th To 13thth August 2023
Monday 07.08.2023: Marathon
Hybrid Workout.
Pods: 1
Laps: 1
Sets: 1
Stations: 14
Timing: 120” Work 30” Rest
- Rowing Machine
- Dumbbell Punches 4 X High + 4 X Straight
- Suspension Trainer 2 X Jump Squat + 4 X Shuffle
- Balance Trainer 10 X Mountain Climber And Overhead Press
- Sandbag Shouldered Lunge
- Ski Erg Standing
- Deadball Over Shoulder Throw
- Sit Up Into Incline Box Push Up
- 10 X Bicycle Kicks + 2 X Leg Raises
- Soft Box Depth Drop + Step Up
- Bike Erg Seated
- Ybell Double Clean + Press Outer Grip
- Ladder Deadball With Carry
- Step Trainer Cones Touches 4 Point Over
Tuesday 08.08.2023: Titans
Resistance Workout.
Pods: 3
Laps: 1
Sets: 4
Stations: 9
Timing: 35” Work 25” Rest
- Balance Trainer Dumbbell Chest Fly
- Dumbbell Bench Prone Row Neutral Grip
- Deadball Step Trainer Bear Hug Bulgarian
- Chin Up Overhand Grip
- Kettlebell Box Squat
- Olympic Barbell Romanian Deadlift
- 5 Ybell Bicep Curls + 5 Ybell Shoulder Press
- Barbell Upright Row
- Push Up Challenge Tracking
Wednesday 09.08.2023: 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
- Battle Ropes 10 X Squat 10 X Standing
- 5 X Deadball Slam + 2 X Prisoner Squat
- Rowing Machine
- Sled Pull No Rope
- 5 X Frog Squats + Lateral Fast Feet
- Ski Erg Standing
- Agility Box Hurdle Forward Hurdle Jump + Back Pedal
- 5 X Sprawl + 2 Jumping Jack
- Bike Erg Seated
Thursday 10.08.2023: 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:
- Ybell Tricep Kickbacks
- Olympic Barbell Push Jerk
- Revo Bent Over Row
- Dumbbell Bench Incline Fly
- Dumbbell Zottman Curls
- Deadball Lying Chest Press
- Suspension Trainer Bicep Curl + Wide Row
Lower Body:
- Kettlebell Racked Sumo Squat
- Barbell Romanian Deadlift
- Sandbag Over Head Reverse Lunge
- Deadball Good Morning Pause
- Dumbbell Power Band Pause Front Squat
- Medicine Ball Circle + 45 Degree Lunges
- Sandbag Box Step Ups
Friday 11.08.2023: Checkmate
Pods: 3
Stations: 12 (3 Per Pod)
Pod 1: Cardio
Pod 2: Resistance
Por 3: Amrap
Timing:
Pod 1: 60” Work 25” Rest. 1 Set. 2 Laps.
Pod 2: 60” Work 25” Rest. 2 Sets. 1 Lap.
Pod 3: Amrap: 4 Rounds Of 2’30” Of Continuous Work Preforming 4 Movements With A Rep Format Of 2-2-2-2, 4-4-4-4, And So On For As Many Rounds As Possible + 15” Of Burpees Every 2’30”.
- Ladder Ikky Shuffle
- Bike Erg Seated
- Ski Erg Standing
- Rowing Erg Challenge Tracking
- Chin Up Underhand Grip
- Dumbbell Incline Bench Press 2 Sec Pause
- Barbell Romanian Deadlift Pause
- Kettlebell Double Clean
- Dumbbell Single Alternating Snatch
- Dumbbell Single Deadlift
- Dumbbell Single Close Stance Goblet Squat
- Inchworm + Push Up + Toe Touch
Saturday 12.08.2023: Socal
Hybrid Workout.
Pods: 2
Laps: 3 Per Pod.
Sets: 1
Stations: 12 (6 Per Pod)
Timing:
Lap 1: 60” Work 30” Rest
Lap 2: 40” Work 20” Rest
Lap 3: 20” Work 10” Rest
- 4 Rounds Of 3 X Bodyweight Exercises At The End Of Each Pod
- 3 X Single Knees + 1 X Sprawl
- Dumbbell Hammer Curl + Shoulder Press
- Step Trainer Sprawl Lateral Shuffle
- Ybell Double Clean + Squat Outer Grip
- Bike Erg Seated
- Medicine Ball 4x Shuffle + 1x Squat Jump
- Suspension Trainer Close Grip Row + Pulse
- Ab Wheel
- 5 X Sprawl + 2 X Push Up
- Barbell Hang Pull + High Row
- Agility Box Side Hop Squat
- Dumbbell Romanian Deadlift X 2 + Row
Sunday 13.08.2023: 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”
- Ybell Curtsey Squat Unilateral
- Dumbbell Box One Arm Row Pause
- Kettlebell Single Romanian Deadlift Single Leg
- Power Band Tricep Pulldowns Unilateral
- Kettlebell Pause Single Rack Squats
- Dumbbell Snatch Single From Hang Position
- Dumbbell Standing Side Hyper
- Balance Trainer Deadball Single Leg Lunge
- Box Controlled Glute Step-Down
- Revo Single Arm Kneeling Press
- Soft Box Single Leg Sandbag Hip Thruster Pause
- Side Plank Leg Abduction