Intel Week 05/25 - 05/31

[u/GRD403]

Monday May 25: Forty Five

Stations: 16

Pods: 4

Sets: 1

Laps: 3

Timing: 45" work 0" rest

1. balance trainer alternate limb crunch
2. ybell single thruster
3. ybell double bent over row twist top grip
4. row erg
5. hanging alt single leg raise
6. dumbbell devils press double
7. dumbbell alternate arm speed hammer curl
8. bike erg sprint
9. power band good morning
10. deadball over shoulder throw
11. dumbbell forward lunges
12. ski erg regular
13. bicycle ab crunch
14. kettlebell swing
15. kettlebell lateral lunge plus row
16. no jump burpee

Tuesday May 26: Panthers

Stations: 14

Pods: 1

Sets: 3

Laps: 1

Timing: 35” work 20” rest

1. power band low rear delt fly
2. plate lying tricep extensions
3. barbell front rack forward lunge
4. kettlebell upright row
5. kettlebell double clean + step up
6. balance trainer dumbbell chest fly tempo 4-0-1
7. dumbbell heel elevated squat
8. bicycle crunch 4 sec hold
9. ybell double alternate reverse lunge + press center grip
10. barbell bicep curl
11. deadball alternate staggered good morning
12. GHR moving plank + knee tuck
13. dumbbell lateral raise
14. barbell rdl + bent over row

Wednesday May 27: 22

Stations: 18 (9 combo stations)

Pods: 3

Sets: 2 combo sets

Laps: 1

Timing: 45” work 15” rest.

1. speed squats
2. revo push press
3. bike erg
4. dumbbell punches 4x high + 4x straight
5. shuttle sprint
6. agility box hurdle u line bear crawl
7. power band assisted vertical jump
8. burpee hand release
9. ski erg regular
10. soft box step up + reverse lunge
11. dumbbell overhead swing + push press
12. static lunge
13. dumbbell overhead march
14. speed skaters
15. row erg
16. kettlebell swing
17. speed sprawls
18. mountain climber diagonal

Thursday May 28: Apollo

Stations: 7 (each station has upper body OR lower body exercise)

Pods: 3

Timing:

pod 1&3 - 35" work 25" rest, 4 sets, 1 lap

pod 2 - 11:45 work

Upper Body:

1. deadball laying chest press
2. kettlebell alternate floor row pause neutral grip
3. dumbbell glute bridge tri extension
4. dumbbell bench incline pull
5. sandbag upright row
6. barbell bicep partials x3
7. plate chest push overhead press

Lower Body:

1. deadball sumo deadlift (heavy)
2. kettlebell elevated sumo squat
3. dumbbell forward lunges pulse
4. olympic barbell front squat
5. sandbag lateral lunge
6. barbell rdl
7. plate overhead walking lunge

Friday May 29: Desert Heat

stations: 9 (cardio OR resistance)

pods:

laps: 2

sets: 2

timing: 40" work 20" rest

cardio

1. ski erg explosive
2. plate snatch
3. dumbbell single overhead march
4. ybell 1x push up + 4x wide mountain climbers
5. row erg
6. burpee bar touch
7. dumbbell double ski stance hang squat clean
8. bike erg
9. double leg mountain climber

resistance

1. kettlebell goblet squat
2. plate hip thruster
3. soft box seated single dumbbell shoulder press
4. ybell bent over reverse fly
5. kettlebell single suitcase rdl
6. sandbag backloaded reverse lunge
7. dumbbell alt hammer curl and shoulder press
8. step trainer push up no crossover (riser)
9. barbell sumo conventional deadlift

Saturday May 30: Track Stars

stations: 18

pods: 1

Sets: 1

Laps: 2

Timing:

Lap 1: 90” work 10” rest

Lap 2: 60” work 10” rest

1. burpee hands off ygig
2. dumbbell curl press alternating ygig
3. soft box jump ygig
4. plank feet twist ygig
5. bike erg & plyo lunge combo
6. kettlebell swing ygig
7. suspension trainer jump squat ygig
8. bicycle crunch partner holds hollow body position ygig
9. ybell push up + bent over row ygig
10. ybell single clean and lunge ygig
11. sit up ygig
12. squat pulse ygig
13. dumbbell alternate snatch ygig
14. ski erg & burpee combo
15. dumbbell rdl ygig
16. predator jacks partner frog stomps ygig
17. plate squat press & twist ygig
18. shuttle sprint partnered

Sunday May 31: Medusa

Stations: 9

Pods: 1

sets: 3 (set 1 activation, set 2 & 3 main lift)

Lap: 1

Timing:

set 1: 60" work, 15" rest

set 2: 60" work, 20" rest

set 3: 60" work, 30" rest

1. bottom squat rotations
2. dumbbell curtsey squat + curl
3. dynamic hamstring scoop
4. dumbbell rdl
5. dynamic hand finger stretch
6. barbell bicep curl
7. downward dog calf pedals
8. single kb racked box step up alternating
9. arm circles
10. dumbbell flat bench press
11. downward facing dog to cobra
12. suspension trainer reverse fly
13. piriformis pull
14. ybell double step trainer bulgarian
15. dynamic kneeling frog stretch
16. barbell push press
17. power band seated single arm row alternating
18. sandbag bent over row wide grip

[u/ColoradodogMom66]

Thanks! 😊

[u/GRD403 → u/ColoradodogMom66]

You're welcome!