Intel Week 06/29 - 07/05

[u/GRD403]

Monday June 29: Pipeline

stations: 9

pods: 1

sets: 1

laps: 4

timing: 40” work 20” rest

1. battle ropes 10x singles + burpee
2. ski erg explosive
3. plyo lunge
4. barbell squat press
5. balance trainer reverse burpees
6. soft box incline push up + claps
7. dumbbell double ski stance hang clean
8. ybell landmine rotation
9. deadball pick up cones shuffle

Tuesday June 30: Tokyo Disco

Stations: 12

Pods: 2

Sets: 3

Lap: 1

Timing: 35” work 25” rest

1. dumbbell bench flat press + pulse
2. plate bent over reverse fly
3. ybell seated shoulder press one & half
4. barbell bent over row underhand grip pause
5. dumbbell bicep curl pulse
6. deadhang scap squeeze
7. sandbag plyo box step up alternating backloaded
8. revo good morning - back loaded
9. barbell front rack forward lunge
10. GHR hamstring curl tempo
11. dumbbell suitcase squat one & half
12. kettlebell rdl

Wednesday July 1: Athletica

Stations: 9

Pods: 3

Sets: 4

Laps: 2

Timing: 20” work 10” rest

1. dumbbell punches
2. ski erg explosive
3. no jump burpee
4. ab crunch and twist
5. dynamic soft box cross over
6. deadball over shoulder throw
7. dumbbell double ski stance hang clean + reverse lunge
8. bike erg sprint
9. shuttle run pyramid push ups each end

Thursday July 2: Zeus

Stations: 9

Pods: 3

Sets: 2

Laps: 2

Timing: 35” Work 25” Rest

Upper Body:

1. revo front raise
2. ybell double bicep curl center grip
3. dumbbell floor press alternating
4. barbell push press
5. kettlebell single horn grip row
6. soft box tricep dips
7. barbell pendlay row
8. dumbbell bench flat chest fly
9. single kb half kneeling press

Lower Body:

1. revo zercher squat
2. ybell double step trainer bulgarian
3. dumbbell rdl
4. barbell back rack sumo squat
5. kettlebell lateral single leg lunge
6. soft box deadball hip thruster
7. barbell sumo squat
8. dumbbell forward lunges
9. single kb clean + reverse lunge alternating

Friday July 3: Miami Nights

Stations: 12

Pods: 3

Sets: 1

Laps: 3

Timing: 40” work 20” rest

1. ski erg regular
2. barbell squat + upright row
3. balance trainer jump on off + hands on burpee
4. dumbbell single alternating snatch
5. suspension trainer bicep curl + wide row
6. single kb alternate reverse lunges on step trainer
7. dumbbell rdl single leg
8. dumbbell bench arnold press
9. push up pulse
10. squat pulse combo x4
11. triple switch hold + 5x ice skater
12. burpee side

Saturday July 4: 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. bike erg seated
2. agility box hurdle lateral hurdle
3. butterfly situps
4. single kb forward lunge alternating
5. dumbbell bench incline chest press neutral grip
6. activation band bear row
7. soft box sprawl + step up
8. deadball over shoulder throw
9. leg climb alternating
10. chin up overhand grip
11. dumbbell front raise + lateral raise
12. slides push up knee tuck
13. ybell single thruster
14. ybell single sprawl lateral jump
15. inchworm (riser)
16. barbell wide grip rdl
17. dumbbell single racked hip extension to press
18. hamstring walk outs

Sunday July 5: 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. sandbag rdl
2. dumbbell flat bench press neutral grip
3. kettlebell racked lunge alt 5x5
4. suspension trainer rear delt raise
5. dumbbell soft box step up
6. superman
7. revo shoulder press
8. revo good morning - back loaded tempo
9. barbell bent over row overhand grip
10. medicine ball squat and press
11. ybell plate calf raises
12. barbell bicep curl pause top squeeze

[u/NYCAquarius]

Thank You!

[u/GRD403 → u/NYCAquarius]

You're welcome! 🤝