06-10/11/23 Lunchtime

Monday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups

Conditioning

Conditioning

"Fran"

21-15-9

Thrusters 20/15kg

Pull-Ups

rest 1min

9-15-21

Thrusters 20/15kg

Pull-Ups

Cool Down

Tuesday

Warm-Up

10:00 minutes for Quality

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

Conditioning

"Yetta"

Every 6:00 minutes, 4 Sets:

9 KB Deadlifts 32/24kg

15 Burpees

21 Sit-Ups

27/22 Cal Row

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

Strength Conditioning

"Maxwell"

20:00 minute EMOM

min 1: 10 Dual DB Step-Overs 15/7.5kg

min 2: 10/7 Strict Ring Dips or Box Dips

min 3: 10 Dual DB Hang Clean and Jerk 15/7.5kg

min 4: 10Inverted Rows

Cool down

Thursday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups

Conditioning

"Niles"

5 Sets, For Time

1 Legless Rope Climb/ 1 Rope Climb/2 Rope Get Up

30 Double Unders

30m Farmers Carry 32/24kg

10/7 Calorie Echo Bike

Rest 1:00 minute between sets

Time Domain: 15:00-18:00

Time Cap: 20:00

Cool Down

Friday

Warm Up

250m Row

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

Partner Conditioning

Buy in 500m Row (Max effort/Test)

into

“Shake That”

15:00 AMRAP

50 Butterfly Sit-Ups

50 Goblet Squats

50 Wall Walks

50 American KBS

50 Box Dips

50 Goblet Reverse Lunges

Load: 24/16kg

*Change as required

Cool Down