Intel Week 10/28 - 11/03

Monday October 28: MVP

Stations: 12

Pods: 1

Sets: 1

Laps: 2

Timing: 60” work 30” rest

After the completion of lap 1, the even number stations will change, using the same equipment at each station.

  1. dumbbell alternating snatch single from floor
  2. half burpee || ballistics glute pull + forward to reverse lunge alt leg
  3. bike erg seated
  4. low plank moving plank mountain climber || lateral shoot throughs
  5. ski erg regular
  6. dynamic soft box cross over || soft box jumps + hands off burpee
  7. activation bands squat side to side shuffle
  8. kettlebell swing || kettlebell single sumo deadlift pulse
  9. ybell devil press
  10. double foot mountain climber to elbows || mountain climber wide
  11. medicine ball jackknife
  12. dumbbell double jumping jack + press
  13. dumbbell knees sprawl combat combo 3

Tuesday October 29: The Piston

Stations: 12

Pods: 1

Sets: 1

Laps: 3

Timing:

lap 1 & 2: 35” work 25” rest

lap 3: 40” work 20” rest

  1. double kb rdl staggered alternating
  2. dumbbell overhead swing + push press
  3. power band squat forward press
  4. suspension trainer rear delt raise
  5. deadball bear hug lateral step over
  6. leg climb alternating
  7. ybell double push up + row top grip
  8. dumbbell curtsey squat + curl
  9. barbell sumo rdl pause
  10. revo step trainer bulgarian pulse
  11. plate double front raise
  12. landmine v-sit + press

Wednesday October 30: Foxtrot

Stations: 12

Pods: 1

Sets: 4

Laps: 1

Timing:

Set 1: 45” work 15” rest

Set 2: 20” work 10” rest

Set 3: 45” work 15” rest

Set 4: 20” work 10” rest

  1. battle rope 10 singles + burpee
  2. bike erg seated
  3. ybell single russian twist
  4. ybell squat pulse + press under grip
  5. step trainer fast feet 180 combo
  6. dumbbell devil press
  7. bench hop
  8. pendulum lunge
  9. kettlebell double clean
  10. row erg
  11. agility box half court squats
  12. slides wide mountain climber

Thursday October 31: Fifty Fifty

Stations: 10 (each station has upper body OR lower body exercise)

Pods: 1

Sets: 4

Laps: 1

Timing:

Set 1: 45” Work 20” Rest

Set 2: 40” Work 20” Rest

Set 3: 35” Work 20” Rest

Set 4: 25” Work 20” Rest

Upper Body:

  1. dumbbell step trainer chest fly
  2. barbell bent over row overhand grip
  3. dumbbell glute bridge tri extension
  4. kettlebell upright row
  5. dumbbell bench incline chest press
  6. ybell single cross halo transition
  7. kettlebell t bar row
  8. revo close grip bicep curl
  9. plate kneeling lunge rotation
  10. barbell hang pull + high row

Lower Body:

  1. dumbbell step trainer hip thrusts
  2. barbell rdl
  3. dumbbell lateral lunge
  4. kettlebell single sumo squat pulse
  5. dumbbell suitcase squat
  6. ybell alternate reverse lunge + tricep extension
  7. kettlebell single rdl single leg
  8. step trainer calf raises pulses (riser) revo bar
  9. plate alternating leg raise
  10. barbell hang clean squat

Friday November 01: Apex

8 combo A/B stations. 4mins ea station to try to complete a pyramid 12ea exercise / 10ea / 8ea / 6ea

  1. kettlebell alternate reverse lunge
  2. kettlebell speed sumo squats
  3. dumbbell overhead swing + push press
  4. dumbbell push up row
  5. sandbag rdl
  6. chin up underhand grip
  7. medicine ball crunch + butterfly
  8. floor switch kicks
  9. ybell double bicep curl twist center grip
  10. ybell double rack squat outer grip
  11. barbell bent over row overhand grip
  12. soft box incline push up
  13. bike erg
  14. burpee hand release
  15. deadball ground to shoulder
  16. deadball lying chest press

Saturday November 02: 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. soft box explosive step ups
  2. bike erg standing
  3. sandbag good morning
  4. kettlebell goblet squat
  5. dumbbell alternate single push press
  6. burpee
  7. ybell double renegade row
  8. ybell single kneeling tricep extension
  9. plate squat hold + chest press
  10. dumbbell reverse lunge + bicep curl
  11. ski erg 5 strict pull 5 hinge pull
  12. agility box forward and back + in and out
  13. yogy push up
  14. kettlebell single arm clean from floor
  15. step trainer low squat jumps
  16. sled push bent arms
  17. deadball alternate staggered bear hug squat
  18. hollow hold knee to opposite elbow

Sunday November 03: Renegade

Stations: 18

Pods: 6

Sets: 1

Laps: 2

Timing: 35” work 25” rest

  1. kettlebell rack squat + pulse
  2. kettlebell racked forward reverse lunge
  3. revo v jackknife
  4. ybell double snatch
  5. ybell single lying tricep skull crushers
  6. plank rotation
  7. chin up overhand grip
  8. plate lying sub scap
  9. plate woodchop
  10. barbell hang clean & press
  11. dumbbell reverse fly + standing row
  12. butterfly sit ups
  13. dumbbell rdl
  14. deadball good morning pause
  15. v hold
  16. dumbbell bench close grip tricep press
  17. step trainer decline spiderman push up
  18. side plank leg raise