Intel 14th to 20th August 2023

Monday 14.08.2023: marathon

hybrid workout.

pods: 1

laps: 1

sets: 1

stations: 14

timing: 120” work 30” rest

  1. bike erg seated
  2. step trainer lateral hops + reverse shuffle
  3. burpee + bar touch
  4. balance trainer sit up and knee raise
  5. 5 x deadball squat clean + x 2 squat jumps
  6. rowing machine
  7. ybell single pick up cross halo transition
  8. sled push
  9. ybell single alternating snatch
  10. dynamic soft box cross over
  11. ski erg standing
  12. dumbbell overhead march
  13. kettlebell push up + sumo deadlift high pull
  14. 10 x dumbbell punches + 2 x squat and press

Tuesday 15.08.2023: titans

resistance workout.

pods: 3

laps: 1

sets: 4

stations: 9

timing: 35” work 25” rest

  1. dumbbell box seated shoulder press
  2. ybell double tricep push up + double row top grip
  3. kettlebell right clean single leg reverse lunge
  4. chin up overhand grip tempo 4-0-1
  5. olympic barbell front squat
  6. dumbbell flat bench press
  7. dumbbell bicep curl
  8. revo kneeling tricep extension
  9. barbell romanian deadlift challenge tracking

Wednesday 16.08.2023: 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 555
  2. soft box sprawl + step up
  3. ski erg explosive
  4. cones deadball shuttle sprints slam pyramid
  5. straight leg raise + frog reaches
  6. bike erg standing
  7. ybell single alternate clean + lunge + press outer grip
  8. 2 x star jump + 2 x pu + 4 x wide mountain climber
  9. rowing machine

Thursday 17.08.2023: 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. barbell bicep curl pause
  2. dumbbell flat bench press neutral grip
  3. swiss ball plate reverse fly
  4. box hand stand push up
  5. barbell lying tricep extension
  6. ybell seated shoulder press
  7. power band straight arm tempo

lower body:

  1. kettlebell single alternate clean + reverse lunge
  2. kettlebell deadlift
  3. dumbbell single soft box hip thruster
  4. deadball alternate staggered goodmorning
  5. sandbag lateral lunge
  6. revo over head reverse lunge
  7. dumbbell single sumo goblet squat

Friday 18.08.2023: 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. soft box explosive step ups
  2. ski erg standing
  3. rowing machine
  4. bike erg challenge tracking
  5. chins overhand grip 1 and half rep
  6. dumbbell bench incline chest press 1 and a half pulses
  7. barbell sumo deadlift tempo 4-0-1
  8. kettlebell alternate reverse lunge pulse
  9. dumbbell alternating snatch single from hang position
  10. single dumbbell lunge
  11. single dumbbell clean + squat
  12. dumbbell sit up

Saturday 19.08.2023: Hollywood

hybrid workout.

pods: 1

laps: 2.

sets: 1

stations: 27

timing: 40” work 15” rest

  1. lunge jump + burpee
  2. kettlebell overhead swing
  3. kettlebell sumo deadlift tempo 4-0-1
  4. revo forward lunge
  5. revo reverse curl
  6. soft box explosive incline push ups
  7. agility box half court squats
  8. agility box hurdle u line bear crawls
  9. 5 x deadball squat clean + 2 x seal jack
  10. dumbbell squat + lateral raises
  11. dumbbell knees sprawl combat combo 3
  12. ski erg staggerd stance
  13. ski erg staggerd stance
  14. 5 x squat pulse + 2 x squat jump
  15. deadball lying chest press pulse
  16. dumbbell renegade row
  17. sandbag romanian deadlift
  18. sandbag lateral lunge pause
  19. bearcrawl soft box hand step up
  20. balance trainer burpee + shoulder press
  21. step trainer low squat jumps
  22. 10 x frog squats + 2 x push ups
  23. triple switch hold + 5 x ice skater
  24. plate squat + chest press
  25. 2 x step trainer jump on-off + 4 x shuffle
  26. sled push sprint
  27. sled push

Sunday 20.08.2023: 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 woodchops
  2. push up tripod hold
  3. dumbbell single bulgarian squat upright
  4. dumbbell single staggered rdl & march
  5. dumbbell single arm floor press
  6. kettlebell single high pulls
  7. dumbbell single arm sumo squat + curl
  8. static lunge hold + calf raise left
  9. ybell box seated shoulder press unilateral
  10. revo single arm row left
  11. soft box single leg eccentric sits
  12. 5 x oblique crunches + 5 x side plank with pulse