02-06/10/23 Lunchtime
- Aaron Marcelino
- Sep 30, 2023
- 1 min read
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
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
3 Broad Jumps for Distance
Metcon
1x700m
2x400m
2x200m
4x100m
1:1 W/R
Cool Down

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