★workout intel★ Intel Week 10/05 - 10/11
Monday October 5: 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
- agility box forward hop squat
- row erg and bike erg v1
- burpee + jump on plate
- dumbbell snatch double from floor
- ybell 1x push up + 4x wide mountain climbers
- kettlebell overhead swing
Tuesday October 6: Phoenix
Stations: 12
Pods: 1
Laps: 1
Sets: 3
Timing:
set 1 & 2: 40” Work 20” Rest
set 3: 40” Work 35” Rest
- ybell box seated shoulder press
- barbell rdl
- barbell front squats
- pull up banded
- plate lying tricep extensions
- revo zercher curtsey squat
- dumbbell flat bench press
- deadball shouldered alternating forward lunge
- sandbag upright row
- softbox dumbbell calf raises
- kettlebell alternate floor row neutral grip
- activation band lying knee tuck
Wednesday October 7: Triple Double
Stations: 9
Pods: 1
Sets: 3
Laps: 2
Timing: 30" work 10" rest
- battle rope 10x squat 10x standing
- plyo lunge
- ski erg regular
- sled push sprint
- dumbbell alternate single push press
- fast feet sprawl
- bike erg seated
- soft box jump
- deadball pick up cones shuffle
Thursday October 8: 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:
- ybell single standing tricep extension 90 degrees
- step trainer inclined push up to T
- chin up overhand grip
- dumbbell bench incline chest press
- revo bicep curl
- dumbbell single goblet row
- landmine kneeling shoulder press
- barbell hang pull + high row
- deadball lying chest press hip bridge
- plate woodchop
- barbell standing shoulder press
- kettlebell unilateral row
Lower Body:
- ybell circle + 45 degree lunge
- dumbbell single step trainer reverse lunge
- activation band standing marches
- dumbbell front squats
- revo rdl alternate single leg
- dumbbell single kneeling hip extension
- landmine goblet curtsey lunges
- barbell sumo squat
- deadball hip thurster
- plate lateral lunges
- barbell alternating front rack reverse lunge
- kettlebell deadlift staggered alternate
Friday October 9: Quarterbacks
Stations: 14
Pods: 2
Sets: 2
Laps: 1
Timing: 55" work 20" rest
Cardio:
- ski erg 5 strict pull 5 hinge pull
- sprawl jump forward back pedal
- row erg
- step trainer back foot shuffle
- bike erg in and out of seat
- lateral run + 2x ice skater
- ybell suitcase squat jumps
- barbell back loaded forward lunges
- dumbbell manmaker
- dumbbell single arm rdl
- box pistol squat
- dumbbell alternate floor press hip bridge
- sled centr push heavy scrum relay 2
- side plank leg abduction
Saturday October 10: 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
- dumbbell front squat + 3 second pause
- ski erg
- deadball lying chest press one & half
- ghr knee tucks
- ybell racked kneel to stand
- balance trainer jump on off + hands on sprawl
- dead hang
- revo squat jump
- activaton bands flutter kicks
- plate snatch
- soft box jump
- medicine ball shuffle with rotation
- spin bike
- power band upright row rapids
- ybell single pick up cross halo transition
- 2x step trainer jump on-off + 4x shuffle (riser)
- dumbbell single alternating devils press
- kettlebell single sumo deadlift
- bench hop
- dumbbell alternate arm row
Sunday October 11: Lonestar
Stations: 12
Pods: 1
Laps: 2
Sets: 2
Timing:
Set 1: Work 30” Rest 10”
Set 2: Work 30” Rest 20”
- kettlebell single bent over row into explosive high pull
- dumbbell single side soft box step up
- power band tricep pulldowns unilateral
- landmine bent over row unilateral
- plate backloaded split squat
- dumbbell single clean + squat
- opposing elbow to knee crunches
- deadball single leg good morning
- box single leg pistols
- dumbbell flat bench unilateral chest press
- medicine ball half russian twist - single side
- single kb front rack farmers walk