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04-08/03/24 Lunchtime

Monday

Warm-Up

3 Sets, For Quality

Jump Rope (R1: 30 Single Unders, R2: 30 Running Single Unders, R3: 30 Double Unders)


Conditioning

“Marcus Brody”


6 Rounds

6 Dumbbell Burpee Power Cleans

36 Single Unders 


Directly into


4 Rounds

12 Dual Dumbbell Deadlift

12 Lateral Burpees Over Dumbbells


Dumbbell Load: 15/10kg


Time Domain: 11:00-15:00 

Time Cap: 16:00 minutes


Tuesday

Warm-Up

10:00 minutes for Quality

10/8 Calorie Row

10 Alternating Goblet Cossack Squats

8 Scapular Push-Ups *Slow and controlled


Conditioning

"Marion Ravenwood"


9:00 minute AMRAP

6-9-12-15... 2DB Thrusters, 6/5 kg

9 Ring Row

12/9 Calorie Row


Score: Reps


Wednesday

Warm-Up:

3 Sets, For Quality

12/9 Calorie Machine

10 Alternating Box Step-Ups

8 Step-Down Box Jumps 24/20’’


Conditioning

"Mola Ram"


13:00 minute AMRAP

1 Wall Walk

2/2 DB Power Snatch

5 Box Jump Overs


DB weight 7.5/5kg


Primary Objective: Complete 6+ Rounds


Thursday

Warm-Up

5:00 minutes for Quality 


Conditioning

"Short Round"


20:00 minute EMOM

minute 1: 13/10 Calorie Echo Bike

minute 2: 15/15m Farmers KB Carry 24/16kg

minute 3: 13/10 Calorie Row

minute 4: 10 Shoot Throughs 


Friday

Warm-Up

3 Sets, For Quality

1:00 minute Row

5 Medball Cleans

15 second Dead-Hang + 15 second Active Hang


Conditioning

" Sallah"


6 Rounds for Time

4 Ring Row

8 2DB Power Cleans 7.5/5kg

12 Wall Balls 9/6kg

Rest 1:00 minute between rounds


Time Domain: 1:30-2:00 / Set

Time Cap: 20:00 minutes

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