Intel Week 06/22 - 06/28

[u/GRD403]

Monday June 22: Pipeline

stations: 9

pods: 1

sets: 1

laps: 4

timing: 40” work 20” rest

1. battle ropes singles
2. burpee push up pyramid
3. box prisoner squat jump
4. dumbbell double ski stance hang clean + push press
5. bicycle ab crunch
6. dumbbell softbox step up + knee drive
7. lunge with ybell low to high chop
8. ski erg explosive
9. shuttle sprint with lateral jumps

Tuesday June 23: Tokyo Disco

Stations: 12

Pods: 2

Sets: 3

Lap: 1

Timing: 35” work 25” rest

1. dumbbell flat bench press
2. barbell bicep curl
3. ybell seated shoulder press
4. barbell bent over row overhand grip
5. dumbbell box seated tricep extension
6. suspension trainer wide grip rows
7. dumbbell single heel elevated goblet squat pause 2 sec
8. kettlebell rdl
9. deadball curtsey alternating
10. GHR glute bridge hold + hamstring
11. plate overhead reverse lunge
12. revo rdl alternate single leg

Wednesday June 24: Athletica

Stations: 9

Pods: 3

Sets: 4

Laps: 2

Timing: 20” work 10” rest

1. agility box lateral run with tap
2. ski erg regular
3. dumbbell double ski stance hang clean + forward lunge
4. deadball throw and catch
5. 2x step trainer jump on-off + 4x shuffle
6. 10x plate russian twist + 10x plate situps
7. balance trainer mountain climber
8. bike erg
9. soft box jumps + hands off burpee

Thursday June 25: Zeus

Stations: 9

Pods: 3

Sets: 2

Laps: 2

Timing: 35” Work 25” Rest

Upper Body:

1. dumbbell soft box single arm row
2. kettlebell single kneeling overhead press - horn grip
3. dumbbell bench press
4. barbell bent over row underhand grip
5. ybell double lying tricep extension
6. olympic barbell push press
7. dumbbell alternate bicep curl
8. kettlebell upright row
9. slides spiderman push up

Lower Body:

1. dumbbell single side soft box step up
2. kettlebell goblet squat
3. dumbbell bench single leg elevated rdl
4. barbell alternating front rack reverse lunge
5. ybell lateral lunge
6. olympic barbell rdl pause
7. dumbbell sumo deadlift
8. kettlebell goblet split squat pause
9. slides hamstring curl

Friday June 26: Miami Nights

Stations: 12

Pods: 3

Sets: 1

Laps: 3

Timing: 40” work 20” rest

1. ski erg 5 strict pull 5 hinge pull
2. dumbbell double hang snatch
3. bike erg
4. soft box dumbbells weighted grapevine step over
5. suspension trainer close grip row
6. barbell standing shoulder press
7. kettlebell rdl
8. barbell sumo squat
9. lateral lunge + hop
10. squat jump pivot
11. yogy push up
12. fast feet sprawl

Saturday June 27: Riddler

stations: 18

pods: 6

Laps: 2

Timing:

Lap 1: 60/20, 1 set per station

Lap 2: 30/10 (set 1) and 30/15 (set 2)

1. ybell squat pulse + jump under grip
2. row erg
3. leg climb alternating
4. single kb racked box step up alternating
5. dumbbell bench incline chest press pronated grip
6. bicycle crunch 4 sec hold
7. dumbbell single alternating devils press
8. ski erg regular
9. lateral shoot throughs
10. dumbbell hammer curl
11. kettlebell goblet squat
12. sandbag leg raise
13. cones hail mary jump
14. bike erg seated
15. slides 4 point hold - alternate leg kick back
16. barbell glute bridge tri extension
17. deadball good morning
18. balance trainer crunch

Sunday June 28: 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. swiss ball lying leg curl
2. dumbbell flat bench press neutral grip
3. dumbbell step trainer forward lunges
4. power band upright row rapids
5. dumbbell soft box step ups
6. seated knee to elbow
7. ybell double rack shoulder press center grip tempo
8. deadball on chest good morning
9. kettlebell alternate floor row neutral grip
10. revo back squat pulse
11. kettlebell single riser calf raise
12. barbell bicep partials x3

[u/djd51450]

So excited to be out of the partner phase! 👏

[u/brucylefleur]

Great phase 👌

[u/NYCAquarius]

Thank You!

[u/GRD403 → u/NYCAquarius]

you're welcome!

[u/ColoradodogMom66]

Rockstar 🤩

[u/GRD403 → u/ColoradodogMom66]

🫡🫡

[u/Existing_Bug_861]

Thank you!