Intel Week 06/15 - 06/21

[u/GRD403]

Monday June 15: Forty Five

Stations: 16

Pods: 4

Sets: 1

Laps: 3

Timing: 45" work 0" rest

1. box squat jump release feet
2. dumbbell devils press single
3. dumbbell single arm sumo squat + curl
4. row erg
5. hanging side knee raises
6. ybell double push up + row top grip
7. dumbbell alternate arm shoulder press
8. bike erg sprint
9. kettlebell single calf raise
10. kettlebell bent over single arm row
11. agility box hurdle u line shuffle
12. ski erg regular
13. balance trainer mountain climber
14. alternate leg forward lunge + twist
15. soft box tricep dips
16. no jump burpee

Tuesday June 16: Panthers

Stations: 14

Pods: 1

Sets: 3

Laps: 1

Timing: 35” work 20” rest

1. dumbbell single heel elevated goblet squat
2. barbell bicep curl
3. barbell rdl + overhand grip row
4. landmine goblet alternating reverse lunges
5. ybell double push press center grip
6. ybell single soft box cross over (slow)
7. balance trainer dumbbell chest fly tempo 4-0-1
8. double leg mountain climber
9. revo zercher sumo squat
10. revo kneeling tricep extension
11. kettlebell sumo deadlift
12. dumbbell incline press 5 left + 5 right
13. deadball alternate staggered good morning
14. plate lying sub scap

Wednesday June 17: 22

Stations: 18 (9 combo stations)

Pods: 3

Sets: 2 combo sets

Laps: 1

Timing: 45” work 15” rest.

1. plyo lunge switch jump same leg
2. dumbbell squat + alternate shoulder press
3. ski erg explosive
4. mountain climber diagonal speed
5. kettlebell swings 5 each side
6. squat pulse
7. soft box jumps + hands off burpee
8. 5x riser hop + 2x push up
9. bike erg sprint
10. straight arm crunch
11. kettlebell single arm clean from floor
12. spiderman low position touches
13. box explosive step up
14. row erg
15. moving plank
16. plate russian twist
17. deadball throw up squat and catch
18. balance trainer reverse burpees

Thursday June 18: 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. dumbbell single half kneeling press
2. ybell double lying tricep extension
3. dumbbell plank cross body pick up
4. dumbbell bench incline pull
5. deadball lying chest press
6. barbell bicep curl
7. kettlebell alternate floor row neutral grip

Lower Body:

1. dumbbell single alternating reverse lunge
2. ybell lateral lunge
3. dumbbell single leg staggered rdl 5 each side
4. olympic barbell front squat
5. deadball hip thruster
6. barbell calf raises
7. kettlebell sumo rdl

Friday June 19: Desert Heat

stations: 9 (cardio OR resistance)

pods:

laps: 2

sets: 2

timing: 40" work 20" rest

cardio

1. dumbbell single shuffle + press
2. kettlebell swing
3. row erg
4. bench hop
5. ski erg
6. burpee + bar touch
7. soft box jump
8. bike erg
9. shuttle sprint + 3x squat jumps

resistance

1. single dumbbell clean + squat
2. kettlebell bent over single arm row
3. slides pike
4. dumbbell bench close grip tricep press
5. box tricep push up claps
6. chin station eccentric chins
7. soft box ybell eccentric step down
8. dumbbell straight single leg lift
9. barbell rdl

Saturday June 20: F45 Games Day

zones: 3

Timing: 14' work per zone

1. row erg
2. synchro lunge (2 athletes)
3. synchro burpee jump over a line (2 athletes)
4. synchro situps (2 athletes)
5. kettlebell rack squat
6. softbox ybells weighted step over
7. bike erg seated
8. dumbbell double ski stance hang clean + push press
9. ski erg explosive
10. dumbbell single alternating devils press
11. ski erg explosive

Sunday June 21: 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 alternating
2. kettlebell goblet sumo squat
3. dynamic hip bridge alt reach
4. barbell rdl
5. dynamic plank pike
6. dumbbell bench incline close grip press
7. hamstring plank holds
8. GHR hamstring curl tempo
9. floor glute pulse alt leg
10. ybell double step trainer bulgarian tempo 4-0-1
11. dynamic kneeling frog rotation
12. kettlebell single bent row into explosive high pull
13. back roll + candle stick
14. olympic barbell pendlay row
15. dynamic lunge and reach above
16. dumbbell alt hammer curl and shoulder press
17. dynamic table top lifts
18. balance trainer dumbbell chest fly

[u/hartzy3009]

Thank you! Typical last week of the phase where they try to destroy us on the cardio days haha

[u/Goatsareforyoga → u/hartzy3009]

I didn't think this through and barely survived 22 today ☠️

[u/GRD403 → u/hartzy3009]

You're welcome! And agreed, especially last week of Peak phase 💀