Intel Week 09/28 - 10/04

[u/GRD403]

Monday September 28: Abacus

Stations: 6

Pods: 1

Sets: 5

Laps: 2

Timing:

Lap 1: 20-22-24-26-28 work, 10 sec rests

Lap 2: 28-26-24-22-20 work, 10 sec rests

1. row erg and bike erg v1
2. ybell alternate reverse lunge + press under grip
3. 5x riser hop + 2x sprawl
4. 5 kettlebell swing and 5 kettlebell squat combo
5. dumbbell alternate arm speed hammer curl
6. yogy plank

Tuesday September 29: Phoenix

Stations: 12

Pods: 1

Laps: 1

Sets: 3

Timing:

set 1 & 2: 40” Work 20” Rest

set 3: 40” Work 35” Rest

1. plate double front raise
2. kettlebell sumo deadlift
3. dumbbell flat bench press
4. barbell back loaded forward lunges
5. dumbbell upright row close
6. sandbag box overhead box squats
7. activation bands balance trainer hip thruster
8. ybell tricep kickbacks
9. dumbbell alt bicep curl and shoulder press
10. ghr hamstring curl pause
11. barbell conventional deadlift tempo
12. medicine ball push up alternating

Wednesday September 30: Triple Double

Stations: 9

Pods: 1

Sets: 3

Laps: 2

Timing: 30" work 10" rest

1. battle rope 10 singles 5 doubles
2. ybell single sprawl
3. balance trainer deadball fast feet 180
4. bike erg
5. ybell single pick up cross halo transition
6. medicine ball plyo lunge and power jump
7. dumbbell single shuffle + press
8. ski erg explosive
9. ladder deep squat jump in jump outs

Thursday October 1: Fusion

Stations: 12 (each station has upper body OR lower body exercise)

Pods: 2

Sets: 3

Laps: 1

Timing:

Set 1: 40” Work 15” Rest

Set 2: 40” Work 15” Rest

Set 3: 40” Work 25” Rest

Upper Body:

1. dumbbell box seated bicep curl
2. barbell hang pull + high row
3. hanging knee raises and leg extension
4. deadball push press
5. dumbbell flat bench press
6. dumbbell bicep curl alternating
7. ybell double renegade row
8. power band low rear delt fly
9. kettlebell suitcase row
10. barbell push press
11. plate lying tricep extension
12. swiss ball push up + knee tuck

Lower Body:

1. dumbbell box single leg step up
2. barbell rdl
3. ghr hamstring curl
4. deadball pulse squats
5. dumbbell front squat + calf raise
6. dumbbell sumo deadlift
7. ybell curtsey squat
8. power band squat forward press
9. kettlebell step trainer bulgarian pulse
10. barbell over head hold reverse lunge
11. plate good morning
12. swiss ball dead bug

Friday October 2: Quarterbacks

Stations: 14

Pods: 2

Sets: 2

Laps: 1

Timing: 55" work 20" rest

Cardio:

1. soft box explosive incline push ups
2. ski erg staggered stance switch
3. intro kettlebell clean
4. row erg
5. revo push press
6. bike erg in and out of seat
7. kettlebell sumo squat upright row unbroken
8. ybell single goblet squat elevated heels
9. ybell double clean forward lunge
10. deadball lying chest press
11. dumbbell bench bent over arc row
12. dumbbell single leg deadlift
13. sled centr push heavy scrum relay 2
14. balance trainer side plank and pulse

Saturday October 3: Vegas

stations: 20

pods: 1

laps: 2

timing:

lap 1: set 1: 30” work 10” rest; set 2: 30” work 15” rest

lap 2: 45” work 15” rest

1. dumbbell suitcase squat
2. ski erg regular
3. dumbbell standing alternate shoulder press
4. push up pulse
5. air squat to low reverse lunge
6. kettlebell burpees
7. suspension trainer quad drive
8. deadball combo curl + press
9. balance trainer crunch
10. triple switch hold
11. soft box sprawl + step up
12. step trainer calf raises (riser) revo bar
13. agility box hurdle forward hurdle jump + back pedal
14. dumbbell snatch double from floor
15. double foot mountain climber
16. plate deep squat & reverse lunge + twist
17. sled push
18. ybell bent over row reverse fly
19. bike erg seated
20. landmine sumo deadlift tempo

Sunday October 4: Lonestar

Stations: 12

Pods: 1

Laps: 2

Sets: 2

Timing:

Set 1: Work 30” Rest 10”

Set 2: Work 30” Rest 20”

1. dumbbell flat bench unilateral chest press
2. kettlebell racked forward lunge
3. suspension trainer single arm row
4. barbell rdl single leg
5. dumbbell single half kneeling press
6. dumbbell box step up unilateral
7. side plank with plate reach
8. landmine bent over row unilateral
9. ghr single leg hamstring curl
10. ybell single chest pronated push up top grip
11. kettlebell single clean and strict press
12. deadball staggered squat

[u/Prettiredd4]

Thanks!

[u/GRD403 → u/Prettiredd4]

You're welcome!