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Writer's pictureAaron Marcelino

07-11/10/24 Lunchtime

Monday

Warm-Up:

2 Sets, Through

30 seconds on / 15 seconds transition between stations

- Bike

- Box Step-Ups

- Goblet Cossack Squats

- Bear Plank Shoulder Taps


Specific Primer


Once Through Sequence

7/5 Calorie Echo Bike

6 Box Jumps

5 Toe to Bar

4 Barbell Thrusters


"The Dragon Warrior"


For Time:

5:00/4:00/3:00 Work

12/9 Calorie Echo Bike

15 Box Jumps

18 Toe to Bar/ 36 Leg Raise

-Max 2xDB Thrusters

-2:00 rest b/t sets-

*Continue until 75 Thrusters are Complete


If not completed in the 3:00 round, the athletes will then move back around to the 5:00 round again and on down.


Barbell: 17.5/12.5kg

Box: 24/20''


Goal: Complete the workout in the 3:00 work interval


Stimulus: Leg and Midline Stamian

RPE: 9/10


Tuesday

Warm-Up

2:00 Row

---

For Quality

4 Inchworm Push-Ups

6/6 Single Arm Dumbbell Snatch Deadlift

6/6 Single Arm Dumbbell Hang Snatch High Pull

6/6 Single Arm Dumbbell Push Press

4 Alternating Dumbbell Snatch


Specific Workout Primer


14/11 Calorie Row @ Goal Pace

Rest 30 seconds

8 Alternating Dumbbell Snatch

30m Farmers Carry


Rest / Transition 2:00 minutes before getting into the WOD


"Wuxi Finger Hold"


Every 3:00 x 6 Sets

14/11 Calorie Row

14 Dumbbell Snatch

30m Dual Kettlebell Farmers Carry


Dumbbell: 22.15/15kg

Kettlebell(s): 32kg/24kg


Goal: 2:00-2:30

Score: Average Interval Time

RPE: 8/10


Wednesday

Warm-Up:

2 Sets, For Quality

1 Wall Walk

5 Scapular Pull-Ups + 5 Kip Swings + 5 Jumping Pull-Ups


"Po"


5 Rounds for Time 

6 Wall Walks

6 Burpee to Target

18 Ring Rows

12 Shuttle Runs


Shuttle Run = 7.5m out and back is 1 Rep


Goal: 8:00-13:00

Time Cap: 20:00


Stimulus: Gymnastics Density

RPE: 8/10


Thursday

Warm-Up

2:00 Cardio Choice

-

-

For Quality

10 Russian Kettlebell Swings

5 Pause Goblet Squats + 5 Goblet Squats

10 Hollow Rocks + 10 second Hollow Hold

10 Alternating Lateral Lunges


"Tai Lung"


20:00 EMOM

minute 1: 15m Dual Kettlebell or Dumbbell Front Rack Walking Lunge

minute 2: 15 AB mat Sit-Ups

minute 3: 20 Wall Balls

minute 4: Rest


Kettlebells: 24/16kg

Dumbbells 17.5/15kg

Wall Ball: 9/6kg


Stimulus: Lower Body Muscular Endurance and Stamina

RPE: 7/10


Friday

Warm-Up

400m Run

---

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

--

500m Row


"Mantis"


3 Rounds for Time

400m Row

10 DB Power Snatch

400m Run

10 2xDB Power Cleans


Load: 17.5/10kg


Goal Time Domain 16:00-18:00

Time Cap: 20:00


Stimulus: Barbell Conditioning / Lactate Threshold

RPE: 8/10

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