04-08/09/23 Lunchtime
- Aaron Marcelino
- Sep 2, 2023
- 1 min read
Monday
Warm up
100m Run
10 squat round arch
10 Good Mornings
5 Inchworm Push ups
Metcon
20min AMRAP
200/100m Run
20 Burpee Box Step up
20 Alt DB Snatch
20 DB Russian Twist
Cool Down
Tuesday
Warm-Up
10:00 minutes for Quality
3 Broad Jumps for Distance
Metcon
"Skittles'"
3 Sets:
8:00 minute AMRAP
200m Run
20/10 Calorie Echo Bike
20 American Kettlebell Swings 12/8kg
15 Ring Row
Rest 2:00 minutes between sets
*Always start back at the 200m Run
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
"Hal L"
20:00 EMOM
min 1: 100m Run
min 2: 20 DB Renegade Rows 22.5/15kg
min 3: 30 Abmat Sit-Ups
min 4: Rest
Cool down
Thursday
Warm up
100m Run
10 squat round arch
10 Good Mornings
5 Inchworm Push ups
Metcon
“Jasmine”
For Time:
1000m Bike
100m Run
750m Row
1000m Bike
100m Run
750m Row
1000m Bike
100m Run
7500m Row
Time Cap: 20:00 Minutes
Cool Down
Friday
Warm Up
100m Run
3 Broad Jumps for Distance
Metcon
"Mitty"
Every 5:00 minutes, 4 Sets
20/16 Calorie Row
400m Run
16/12 Calorie Echo Bike
Cool Down

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