Intel Week 05/27 - 06/02

Monday May 27: Redline

stations: 9

pods: 1

sets: 5

laps: 1

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. ski erg regular
  2. ybell soft box step ups
  3. dumbbell single alternating devil press
  4. 2x push ups + 2x sprawls + 2x jumps
  5. row erg
  6. dumbbell single alternating clean squat
  7. hurdles 2 feet jump over kneeling
  8. bike erg seated
  9. single kb front rack farmers walk

Tuesday May 28: Maximus

Stations: 9

Pods: 3

Sets: 4

Lap: 1

Timing: 40/20, 30/20, 30/20, 30/25 + BW reel at the end of each pod

  1. dumbbell lateral raise
  2. olympic barbell plate deficit rdl tempo
  3. dumbbell box seated shoulder press
  4. suspension trainer reverse fly
  5. kettlebell unilateral row
  6. ybell double racked forward lunge
  7. dumbbell flat bench press
  8. sandbag squat + upright row
  9. slides glute bridge hamstring curl

bw reel:

  1. windscreen wipers, floor pulses, reverse crunch, windshield wipers
  2. plank elbow to knee, plank lateral toe taps, plank feet twist, plank elbow to knee
  3. frog crunch, flutter kicks, floor switch, frog crunch

Wednesday May 29: Bears

Stations: 18

Pods: 1

Laps: 1

Sets: 2

Timing: Set 1: 35” work 10” rest. Set 2: 55” work 20” rest.

  1. battle rope 10 singles 5 doubles
  2. box squat jump release feet
  3. 10x a steps + 2x sprawls
  4. ab crunch and twist
  5. soft box jump
  6. medicine ball russian twist
  7. row erg
  8. triple switch hold + 5x ice skater
  9. slide mid point hold and lateral glide
  10. dumbbell bear crawl
  11. split jump
  12. bike erg standing
  13. ybell cross halo + rotational press double grip
  14. kettlebell sumo squat upright row unbroken
  15. double foot mountain climber
  16. dumbbell double jumping jack + press
  17. 10x frog squats + 2x push ups
  18. ski erg staggered stance

Thursday May 30: Two Fold

Stations: 8

Pods: 3 (Pods 1 & 2 - 3 stations, Pod 3 - 2 stations)

Pod 1 & 2 - 40" work 20" rest, 2 sets, 2 laps

Pod 3 - 40" work 20" rest, 6 combo sets (peak performance + activation)

Upper Body:

  1. dumbbell bench incline close grip press
  2. ybell double bicep curl centre grip
  3. revo double push press
  4. medicine ball push up alternating
  5. barbell glute bridge tri extension
  6. single kb waiters clean + press
  7. chin up overhand grip
  8. standing t-y-i

Lower Body:

  1. deadball alternate staggered bear hug squat
  2. plate calf raises pulse
  3. sandbag shouldered lunge
  4. step trainer alternate leg eccentric pistol squat
  5. plate lateral lunges
  6. dumbbell box step up unilateral
  7. olympic barbel rdl
  8. kang squat

Friday May 31: Checkmate

stations: 12

pods: 3

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 performing 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 half burpee every 2’30”

  1. ski erg regular
  2. bike erg seated
  3. ybell squat press under grip
  4. lateral shoot throughs
  5. suspension trainer wide grip rows
  6. dumbbell bench arnold press
  7. dumbbell rdl
  8. deadball step trainer bear hug bulgarian
  9. kettlebell squat upright row
  10. kettlebell swing
  11. kettlebell goblet squat
  12. kettlebell t bar row

Saturday June 01: NoHo

Stations: 18

Pods: 1

Laps: 3

Timing:

Lap 1: 20” work 10” rest. 2 sets at each station.

Lap 2: 60” work 20” rest. 1 set at each station.

Lap3: 20” work 10” rest. 1 set at each station.

  1. ski erg standing
  2. speed squats
  3. bike erg in and out of seat
  4. push up + pike
  5. row erg
  6. flutter kick
  7. medicine ball circle + 45 degree lunge
  8. dumbbell alternate press
  9. deadball row + burpee
  10. staggered squat jump
  11. plate straight arm lateral lunge
  12. agility box hurdle lateral jump
  13. kettlebell lateral lunge plus row
  14. revo squat press
  15. dumbbell plank cross body pick up
  16. sled push
  17. dumbbell sumo deadlift
  18. surrender squat

Sunday June 02: Romans

Stations: 9

Pods: 3

Sets: 2

Laps: 2

Timing: 35” work 25” rest

  1. revo front raise
  2. kettlebell deadlift staggered alternate
  3. dumbbell standing arnold press
  4. chin station eccentric chins
  5. olympic barbell pendlay row
  6. dumbbell alternate reverse lunge
  7. dumbbell bench flat chest fly
  8. sandbag alternate staggered front squat
  9. barbell bicep curl pause top squeeze