11-15/11/24 Lunchtime
- Aaron Marcelino
- Nov 9, 2024
- 2 min read
Monday
Warm-Up:
For Quality
20 Plank Shoulder Taps
30/30 second Side Plank
"Goro"
20:00 AMRAP
minute 1: 10-8-6-4-2 Bench Press
minute 2: 15-20 Sit-Ups
minute 3: 30m Farmers Carry
minute 4: Rest
Bench Loading:
@ 70%
Kettlebell Load: 32/24kg
Stimulus: Absolute Strength + Midline Conditioning
RPE: 7-8/10
Tuesday
Warm-Up
:30 second Jump Rope Practice
10/10 Banded Lateral Walk
8 Medball Cleans
10 Alternating Box Step-Ups
—
30 Single Unders
10/10 Banded Lateral Walk
8 Medball Cleans
8 Box Jumps
"Kano"
For Time:
4 Rounds for Time
12 Wall Balls
15 Burpee Box Jump Overs
12 Wall Balls
60 Single Unders
Wall Ball: 9/6kg
Box: 24/20’’
Goal Time: 11:00-15:00
Time Cap: 15:00 minutes
RPE: 8/10
Wednesday
Warm-Up:
For Quality
200m Run
2 Wall Walks
8 Bar Kip Swings
6/6 Single Arm Ring Rows
"Kitana"
Every 5:00 x 4 Sets
400m Run
21 Pull-Ups/Ring Rows
12 Handstand Push-Ups/Pike Push--Ups
Goal Time Domain: Sub 4:00 / set
Stimulus: Gymnastics Conditioning
RPE: 8/10
Thursday
Warm-Up
For Quality
1:00 Bike / Row (Alternating Each Round)
10 PVC Pipe Pass Throughs
10 PVC Pipe Around the World
:30 second Pipe Prayer Stretch
10 Bootstrap Squats
10 Alternating Cossack Squats
"Smoke"
5 Sets
4:00 AMRAP
20/15 Cal Echo
9 Power Snatch
7 Hang DB Power Snatch
- Max Calorie Row
Rest 2:00 b/t sets
Load: 22.5/15kg
Goals: 40/32+ Calories
Stimulus: Barbell Cycling and Conditioning
RPE: 8/10
Friday
Warm-Up
2 Sets
20 second on / 10 second transition
- Jumping Jacks
- Inchworm Push-Ups
- Alternating Lateral Lunges
- Hang Muscle Clean and Press
-Front Squats
"Shang Tsung"
20:00 AMRAP
3 DB Power Clean and Push Jerk
5 Goblet Squats
7/5 Dips
9 Toe to Bar/Knee Raises/Leg Raises
2xDB: 15/10kg
KB: 24/16kg
Goals: 6+ rounds
Stimulus: DB + Gymnastics Conditioning
RPE: 9/10
Comments