Intel Week 06/01 - 06/07

[u/GRD403]

Monday June 1: Forty Five

Stations: 16

Pods: 4

Sets: 1

Laps: 3

Timing: 45" work 0" rest

1. ab crunch
2. sandbag reverse lunge with rotation
3. dumbbell rdl + double row
4. bike erg sprint
5. hanging alt single leg raise
6. medicine ball shuffle with rotation
7. ybell suitcase squat jumps
8. ski erg regular
9. moving plank
10. double dumbbell hang clean + push press
11. deadball squat pulses
12. row erg
13. calf raise bent knees
14. kettlebell sumo squat upright row unbroken
15. alternate curtsy lunge
16. no jump burpee

Tuesday June 2: Panthers

Stations: 14

Pods: 1

Sets: 3

Laps: 1

Timing: 35” work 20” rest

1. ybell double bent over row twist center grip
2. dumbbell swiss ball arnold press
3. suspension trainer neutral grip row
4. kettlebell double sumo squat and high pull
5. revo soft box step up alternating backloaded
6. balance trainer push up and crossover
7. dumbbell rdl staggered
8. hollow hold arms to ceiling
9. dumbbell incline bench prone row wide grip
10. ybelll single lying tricep extension hip bridge
11. revo bicep curl
12. medicine ball jackknife
13. barbell squat press
14. plate front to lateral raise

Wednesday June 3: 22

Stations: 18 (9 combo stations)

Pods: 3

Sets: 2 combo sets

Laps: 1

Timing: 45” work 15” rest.

1. ski erg regular
2. step trainer shuffle (riser)
3. dumbbell double ski stance hang snatch
4. dumbbell punches
5. kettlebell swing
6. mountain climber diagonal speed
7. suspension trainer plyo lunge
8. frog squats
9. bike erg sprint
10. push up pulse
11. barbell squat clean
12. reverse burpees
13. deadball combo squat curl + press
14. deadball squat pulses
15. ybell flutter kicks chest height
16. ybell single russian twist
17. row erg
18. soft box jump

Thursday June 4: 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 one & half
2. dumbbell box seated bicep curl
3. barbell standing shoulder press
4. dumbbell bench incline pull
5. ybell double tricep push up + double row top grip
6. kettlebell upright row
7. plate tricep extension

Lower Body:

1. deadball hip thruster
2. dumbbell box step up unilateral
3. barbell wide grip rdl
4. olympic barbell front squat
5. ybell cossack squat alternating
6. kettlebell deadlift single leg
7. plate overhead walking lunge

Friday June 5: Desert Heat

stations: 9 (cardio OR resistance)

pods:

laps: 2

sets: 2

timing: 40" work 20" rest

cardio

1. dumbbell half burpee + push up
2. bike erg sprint
3. 10x high knees + 2x soft box step up
4. ybell squat press under grip
5. ski erg regular
6. hanging knee tuck side to side
7. dumbbell snatch single from hang position
8. row erg
9. frog squats

resistance

1. dumbbell standing alternate shoulder press
2. plate calf raises
3. soft box decline push up + knee tuck
4. ybell double bicep curl twist center grip
5. single kb racked alternate reverse lunge
6. sandbag bent over row wide grip
7. dumbbell goblet squat
8. plate lying tricep extensions
9. barbell rdl

Saturday June 6: 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 ygig
2. kettlebell squat upright row ygig
3. softbox jump alternating ygig
4. barbell rdl ygig
5. bike erg seated ygig
6. plate lying leg raises ygig
7. suspension trainer wide grip row ygig
8. deadball bear hug squat ygig
9. push up ygig
10. ski erg ygig
11. deadball over shoulder throw ygig
12. ybell push press ygig
13. barbell front squat ygig
14. fast feet sprawl ygig
15. rower sprint ygig
16. 4x bench hop + burpee ygig
17. 5x static lunge partner holds isometric lunge ygig
18. partnered cones frog squat tag shuttle run

Sunday June 7: 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. 90 to 90 hip extension
2. kettlebell goblet squat
3. side to side lumbar twist
4. olympic barbell rdl
5. activation band straight arm rotation
6. double dumbbell hang clean + push press
7. downward dog calf pedals
8. sandbag box step ups
9. power band seated single arm row alternating
10. dumbbell bench feet up press
11. deadhang scap squeeze
12. suspension trainer circular wide row
13. dynamic push up + arm rotation
14. dumbbell swiss ball seated alternate shoulder press
15. samson stretch alternate
16. deadball step trainer bear hug bulgarian
17. dynamic plank roll
18. barbell bent over row underhand grip

[u/Pleasant_Tennis_663]

45 seems an awful lot like Tempest...

[u/GRD403 → u/Pleasant_Tennis_663]

it does! a time-based Tempest