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Writer's pictureAaron Marcelino

01-05/07/24 Lunchtime

Monday

Warm-Up:

For Quality

200m Run

5 Tall Muscle Cleans


“Iron Fist”


5 Rounds for Time

600m Run

10 Clean and Jerks 25/15kg or 2DB Clean and Jerks 10/7.5kg


Time Cap: 15:00


Core / Glute Finisher:

3 Sets, For Quality

Rest as needed between sets


Tuesday

Warm-Up:

For Quality

10/7 Calorie Echo Bike (Set 1 = Easy, Set 2: Moderate to Hard)

8 Scapular Pull-Ups

8 Alternating Step-Ups

4 Box Jumps


“Daredevil”


15:00 AMRAP

10/7 Calorie Echo Bike

5/4 Strict Pull-Ups/Ring Row

10 Box Jump Overs

1 Rope Climb/Get up


*Box Jump Overs must be a step-down


Pump Session Finisher

Every 2:00, 3 Sets

30 sec Max Renegade Rows

-15 sec Rest-


Wednesday

Warm-Up:

For Quality


"Luke Cage”


Part A)

5:00 AMRAP

60 Wall Balls 6/4kg

-Max Calorie Row


Rest 5:00 minutes


Part B)

5:00 AMRAP

Part A Calories

-Max Wall Balls 6/4kg


Leg Stamina Finisher

5:00 AMRAP

Wall Sit for Time

*Starting @ 0:00, Complete 10 Alternating Lateral Lunges


1 sec = 1 rep


Thursday

Warm-Up

2:00 Cardio Choice

-

-

2 Sets


“Jessica Jones”


For Time

15-12-9

Dumbbell Bench Press

American Kettlebell Swings

Burpees


Rest 3:00


9-12-15

Burpees

American Kettlebell Swings

Dumbbell Bench Press


Dumbbells: 12.5/7.5kg

Kettlebell: 16/12kg


Goal: 5:00-7:00 / Set

Time Cap: 15:00


Pump Session Finisher

Every 2:00, 3 Sets

-15 sec Rest-


Friday

Warm-Up

2 Sets

-

2 Sets

:30 Jump Rope Practice

:15 Passive Hang + :15 Active Hang


“Beast”


3 Rounds for Time

75 Single Unders

20 Toe to Bar/Knee Raises/Leg Raises

10 Front Squats 15/10kg or Goblet Squats 12/10kg


*Front Squats are from the Floor


Goal Time: 10:00-13:00

Time Cap: 15:00

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