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Writer's pictureAaron Marcelino

10-14/06/24 Lunchtime

Monday

Warm-Up:

For Completion

5:00 AMRAP

6 Inchworm to Hollow Body

12 Plank Shoulder Taps

8 Scapular Pull-Ups

8 Kip Swings


"Murph" (Benchmark Hero Workout)


For Time

700m Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

700m Run


Cap: 20min


Tuesday

Warm-Up:

2:00 minute Echo Bike


Core / Primer


For Quality

5 Glute Bridge w/5 sec Pause at Extension


"Sprite"


For Reps:

5 Sets

3:00 On/1:00 Off

6-8-10-12-14...

Calorie Echo

Deadlift

Abmat Sit-Ups


Barbell: 35/25kg


Score = Total Rounds + Reps


Wednesday

Warm-Up:

-

For Quality


Conditioning

"Gilgamesh"


7 Rounds for Time

7 Hang 2DB Power Snatch

9 2DB Push Press

50 Single Unders


DBarbell: 10/7.5kg


Goal: 7:00-11:00

Time Cap: 12:00


Thursday

Warm-Up

For Quality

----

For Quality

30 sec Row

30 sec Shuttle Runs 7.5/7.5m

2 Wall Walks


"Ajak"


20:00 AMRAP

450/400m Row

300m Run

2 Wall Walk

5* Ring Row


Add 3/2 Ring Rows each round


Friday

Warm-Up

For Quality

30/30 sec Couch Stretch

30/30 sec Pigeon Pose


For Quality


"Ikaris"


3 Rounds for Time

15 Power Clean

21-15-9 Knee Raises/Leg Raises

15 2DB Thrusters

21-15-9 Burpees


Load: 10/7.5kg


Goal: 9:00-12:00

Time Cap: 15:00


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