13-17/11/23 Lunchtime

Monday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups

Conditioning

"Jason"

20:00 AMRAP

4 Goblet Squats

6 Box Jump Overs

8 American KBS

Cool Down

Tuesday

Warm-Up

10:00 minutes for Quality

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

EMOM Conditioning

"Kerry"

20:00 EMOM

min 1: 10-15 Ring Row

min 2: 10-15 Calorie Row

min 3: 10-15 Line Facing Burpees

min 4: 200m Run

min 5: Rest

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

3x500m Row

*Max Effort

1:1 W/R

Cool down

Thursday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups

Conditioning

"Elm Street"

Part A)

For Time

60 Double Unders

30/21 Calorie Echo Bike

15 Toe to Bar

40 Double Unders

20/14 Calorie Echo Bike

15 Toe to Bar

20 Double Unders

10/7 Calorie Echo Bike

15 Toe to Bar

@ 14:00 minutes

Part B)

6:00 minute

Max Calorie Echo Bike

Cool Down

Friday

Warm Up

250m Row

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

Sprint Chipper

"Freddy Krueger"

Buy In 400m Run

into

3 rounds

40 Alternating DB Snatch 15/10kg

20 Goblet Squats

10 Burpee

into

Buy Out 400m Run

Time Cap: 20:00 minutes

Cool Down