02-06/10/23 Lunchtime

Monday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups

Metcon

TABATA

1- Cal Row

2- Lunges

3- Burpee

4- Cal Bike

1min rest between sets

Cool Down

Tuesday

Warm-Up

10:00 minutes for Quality

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

Metcon

"Jive"

3 Rounds, For Time:

100 Double Unders

33 Wall Balls, 9/6kg 10/9 ft target

“X” Gymnastics Movement

"X" Gymnastics:

Round 1: 33 Toe to Bar/ Knee Raises

Round 2: 22 Ring Row

Round 3: 11 Burpee

Goal: 11:00-15:00 minutes

Time Cap: 20:00 minutes

Cool Down

Wednesday

Warm up

For Quality

1:00 Choice Cardio

:30 seconds Medball Thoracic Opener

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Archer Ring Row

10 Ring V-Outs

5 Box Step up

Metcon

"Flamenco"

20:00 minute AMRAP

3 Ring Row

3/3 Single Arm Kettlebell swing

9 Kettlebell Squats

Load: 16/12kg

Cool down

Thursday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups

Metcon

20 min Bike for distance

*maintain 60% pace

Cool Down

Friday

Warm Up

100m Run

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

Metcon

1x700m

2x400m

2x200m

4x100m

1:1 W/R

Cool Down