02-06/09/24 Lunchtime
- Aaron Marcelino
- Aug 31, 2024
- 2 min read
Monday
Warm-Up:
2 Sets, Rotating Stations (5:00)
30 seconds @ Each Station
15 seconds Transition between
- Jump Rope
"Commodus"
For Time
11-9-7-5-3 Devils Press
100 Single Unders
Load: 15/10kg
Goal: 8:00-12:00
Time Cap: 15:00
Stimulus: Sprint Couplet / Interference
RPE: 8/10
Tuesday
Warm-Up
Part A)
For Quality
1:00 second Row @ Moderate Pace
8 Scapular Pull-Ups + 8 Bar Kip Swings
8 Ring Rows
Part B)
For Quality
:15 second Behind the Neck Elbow Punch Throughs
5 Push Press
3 Strict Pull-Ups or 5 Ring Rows
"The Wheat Fields"
20:00 AMRAP
5* Banded Strict Pull-Ups
10 DB Thrusters
18/15 Calorie Row
*Add 5 Pull-Ups Each Set
2DB: 15/10kg
Goal: ~ 4+ Rounds
Stimulus: Mixed Modal V02 Max Triplet
RPE: 9/10
Wednesday
Warm-Up:
5/4 Calorie Echo
1 Burpee Box Jump Over
3 Knee Raises
1 Burpee Box Jump Over
Rest 30 seconds and Repeat for 2 sets Total
"Now We Are Free"
5 Sets
4:00 AMRAP
7/5 Calorie Echo
3 Burpee Box Step Overs
7 Strict Knees to Chest
3 Burpee Box Step Overs
2:00 Rest between sets
Box = 24/20''
Score = Sum Total Time / All Sets Combined
Goal: 2+ Rounds Each Set
Stimulus: Midline and Quad Stamina / High Power Output
RPE: 8/10
Thursday
Warm-Up
4 Sets, Rotating Stations (8:00)
20 seconds @ Each Station
10 second transition
- Plank Hold
- Row
"Echoed in Eternity"
Every 2:00 x 10 Sets, Alternating Stations (20min Cap)
Station 1: Max Cal Row
Station 2: Max Cal Bike
Stimulus: Absolute Cardio
RPE: 9/10
Friday
Warm-Up
200m Group Run
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4 minute EMOM,
Minute 1: 10m A Skips + 10m B-Skips
Minute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, 5 Strict Press, Light 2DB
Minute 3: 5 Inchworm to Hollow + 10 Hollow Rocks
Minute 4: :40 Second Elevated Prayer Stretch
"Strength and Honor"
For Time:
30 DB Clean & Jerks
Work 3:00 On/1:00 Off
400m Run
-Max DB Clean & Jerks remaining time
2DB: 15/10kg
Score = Total Running Time on the Clock
Goal: 14:00-19:00
Time Cap: 6 Sets / 20:00 minutes
Stimulus: Barbell Conditioning
RPE: 8/10
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