11-15/12/23 Lunchtime

Monday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups

Conditioning

“A game of thrones ”

20:00 minute EMOM

min 1: 10 Pike Push ups

min 2: 4Rope Get ups

min 3: 8-12 Dual DB Hang Clean and Jerk 15/10kg

min 4: 50 Single Unders

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

"A clash of kings"

4 Rounds, For Time:

30 Wall Balls @ (9/6kg)

20 V-Ups

10 Deadlifts @ (40/20kg)

Goal: 12:00-13:00 minutes

Time Cap: 20:00 minutes

Cool Down

Wednesday

Warm up

10:00 minutes for Quality

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

Conditioning

"A storm of swords"

20:00 minute AMRAP

10/7 Cal Echo Bike or 12/9 Calorie Assault Bike

10/8 Strict Ring Row

100m Farmers Carry 24/16kg

10/8 Cal Row

10/8 Push-Ups

Cool down

Thursday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups

Conditioning

"A feast for crows"

For Time

34-28-22-16-10

Alternating DB Snatch 22.5/15kg

Box Jumps 24/20''

Cal Bike

Time Cap: 20:00 minutes

Friday

Warm Up

250m Row

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

"A Dance with Dragons"

For Time

200m Run

5 DB Facing Burpees

5 Thrusters 10/7.5kg

300m Run

7 DB Facing Burpees

7 Thrusters

400m Run

9 DB Facing Burpees

9 Thrusters

500m Run

11 DB Facing Burpees

11 Thrusters

Goal: 11:00-13:00 minutes

Time Cap: 20:00 minutes

Cool Down