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

  1. Rowing Machine
  2. Dumbbell Punches 4 X High + 4 X Straight
  3. Suspension Trainer 2 X Jump Squat + 4 X Shuffle
  4. Balance Trainer 10 X Mountain Climber And Overhead Press
  5. Sandbag Shouldered Lunge
  6. Ski Erg Standing
  7. Deadball Over Shoulder Throw
  8. Sit Up Into Incline Box Push Up
  9. 10 X Bicycle Kicks + 2 X Leg Raises
  10. Soft Box Depth Drop + Step Up
  11. Bike Erg Seated
  12. Ybell Double Clean + Press Outer Grip
  13. Ladder Deadball With Carry
  14. 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

  1. Balance Trainer Dumbbell Chest Fly
  2. Dumbbell Bench Prone Row Neutral Grip
  3. Deadball Step Trainer Bear Hug Bulgarian
  4. Chin Up Overhand Grip
  5. Kettlebell Box Squat
  6. Olympic Barbell Romanian Deadlift
  7. 5 Ybell Bicep Curls + 5 Ybell Shoulder Press
  8. Barbell Upright Row
  9. 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

  1. Battle Ropes 10 X Squat 10 X Standing
  2. 5 X Deadball Slam + 2 X Prisoner Squat
  3. Rowing Machine
  4. Sled Pull No Rope
  5. 5 X Frog Squats + Lateral Fast Feet
  6. Ski Erg Standing
  7. Agility Box Hurdle Forward Hurdle Jump + Back Pedal
  8. 5 X Sprawl + 2 Jumping Jack
  9. 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:

  1. Ybell Tricep Kickbacks
  2. Olympic Barbell Push Jerk
  3. Revo Bent Over Row
  4. Dumbbell Bench Incline Fly
  5. Dumbbell Zottman Curls
  6. Deadball Lying Chest Press
  7. Suspension Trainer Bicep Curl + Wide Row

Lower Body:

  1. Kettlebell Racked Sumo Squat
  2. Barbell Romanian Deadlift
  3. Sandbag Over Head Reverse Lunge
  4. Deadball Good Morning Pause
  5. Dumbbell Power Band Pause Front Squat
  6. Medicine Ball Circle + 45 Degree Lunges
  7. 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”.

  1. Ladder Ikky Shuffle
  2. Bike Erg Seated
  3. Ski Erg Standing
  4. Rowing Erg Challenge Tracking
  5. Chin Up Underhand Grip
  6. Dumbbell Incline Bench Press 2 Sec Pause
  7. Barbell Romanian Deadlift Pause
  8. Kettlebell Double Clean
  9. Dumbbell Single Alternating Snatch
  10. Dumbbell Single Deadlift
  11. Dumbbell Single Close Stance Goblet Squat
  12. 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
  1. 3 X Single Knees + 1 X Sprawl
  2. Dumbbell Hammer Curl + Shoulder Press
  3. Step Trainer Sprawl Lateral Shuffle
  4. Ybell Double Clean + Squat Outer Grip
  5. Bike Erg Seated
  6. Medicine Ball 4x Shuffle + 1x Squat Jump
  7. Suspension Trainer Close Grip Row + Pulse
  8. Ab Wheel
  9. 5 X Sprawl + 2 X Push Up
  10. Barbell Hang Pull + High Row
  11. Agility Box Side Hop Squat
  12. 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”

  1. Ybell Curtsey Squat Unilateral
  2. Dumbbell Box One Arm Row Pause
  3. Kettlebell Single Romanian Deadlift Single Leg
  4. Power Band Tricep Pulldowns Unilateral
  5. Kettlebell Pause Single Rack Squats
  6. Dumbbell Snatch Single From Hang Position
  7. Dumbbell Standing Side Hyper
  8. Balance Trainer Deadball Single Leg Lunge
  9. Box Controlled Glute Step-Down
  10. Revo Single Arm Kneeling Press
  11. Soft Box Single Leg Sandbag Hip Thruster Pause
  12. Side Plank Leg Abduction