14-18/10/24 Lunchtime
- Aaron Marcelino
- Oct 12, 2024
- 2 min read
Monday
Warm-Up:
2:00 Row, Building From Easy to Moderate Pace
Into..
For Quality:
Minute 1 - 20 seconds Lateral Band Walk + 20 second Monster Band Walk
Minute 2 - :15 Dead Hang + 5 Slow Scap Pull-Up
Minute 3 - 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Light Dumbbell)
Minute 4 - 3-5 Broad Jumps or 10 Jumping Air Squats
"Paris"
For Time:
1000m Row
50 DB Thrusters
30 Ring Rows
2xDumbbell: 15/10kg
Goal Time Domain: 6:00-10:00
Time Cap: 15:00
Stimulus: Sprint Chipper
RPE: 10/10*
Tuesday
Warm-Up
2 Rounds For Quality
1:00 Cardio Choice
5 Inchworm Push-Ups
"Hector"
18:00 EMOM
minute 1: 5 Bench Press 31x1 Tempo
minute 2: 8 DB Hang Power Cleans
minute 3: Rest
Bench @ 55-65%
Cleans @ 17.5/12.5
Stimulus: ATP / CP Pathway + Absolute Strength Development
RPE: 6/10
Wednesday
Warm-Up:
Progressive Warm-Up and Primer
20 seconds on / 10 second Transition
- Machine of Choice
- Deep Lunge Mountain Climbers
- Dead-Hang
- Alternating V-Ups
- Alternating Box Step-Ups
--
Into
--
20 seconds on / 10 second Transition
- Machine of Choice
- No Jump Burpees
- Kipping Knees to Chest
- Jump Rope Practice
- Step-Down Box Jump
--
Into
--
20 seconds on / 10 second Transition
- Echo
- Line Facing Burpees
- Double Unders
- Toe to Bar
- Row
- Box Jump Overs
"Blessed In The Morning, Cursed in the Afternoon"
Every 2:00 x 2 Sets
12/9 Calorie Echo Bike
9 Line Facing Burpees
Rest 2:00
Every 2:00 x 2 Sets
48 Double Unders
12 Toe to Bar
Rest 2:00
Every 2:00 x 2 Sets
12/9 Calorie Row
9 Box Jump Overs
Box: 24/20''
Goal Time Domain: 1:00-1:15 on / :45-:60 sec off
Time Cap: 1:40/ Round
Stimulus: V02 Max / Lactic Endurance Intervals
RPE: 8/10
Thursday
Warm-Up
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
"Achilles Heel"
10 Rounds for Time
3/3 DB Snatch
10 Wall Balls
DB 17.5/12.5kg
Wall Ball: 9/6kg, 10/9ft
Goal Time Domain: 7:00-11:00
Time Cap: 15:00
Stimulus: Leg Stamina / Squat Specific Speed and Consistency
RPE: 8/10
Friday
Warm-Up
For Quality
200m Run
8/8 Single Arm Kettlebell Push Press
2 Wall Walks
"Siege of Troy"
For Time:
3 Sets
16 American Kettlebell Swings
200m Run
15m Single Arm Overhead Walking Lunge
200m Run
8 Strict Handstand Push-Ups
-rest 1:00 b/t sets-
Kettlebell: 24/16kg
*You must switch arms @ 7.5m
Goal Time Domain: 17:00-19:00
Time Cap: 20:00
Stimulus: Upper Body Muscular Endurance / Interference
RPE: 8/10

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