15-19/01/24 Lunchtime

Monday

Warm-Up

2 Rounds 

15 seconds Arms Only Rowing

15 seconds Arms and Body Row

15 seconds Legs and Body

15 seconds Half Stroke

15 seconds Full Stroke

"Bondi"

5 Rounds for Total Reps in 20 minutes

1 minute : Max Calorie Row

1 minute: Max Burpees

1 minute: Max Single-Unders

1 minute Rest

Tuesday

Warm-Up

2 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

20 Bodyweight Reverse Lunges

20 Plank Alternating Shoulder Taps

10 Prone Weighted Y-W-T 

Conditioning

“Coogee”

12:00 minute AMRAP:

20 Wall Balls @ 6/4kg

10 Ring Row

6 Alt DB Snatch @ 10/7.5kg

Goal: Complete 5+ Rounds

Wednesday

Warm-Up:

For Quality 

200m Run

10 Alternating Box Step-Ups

20 Bear Plank Shoulder Taps

10 Hollow Rocks

:10 second Hollow Hold

Conditioning

"Bells"

For Time:

400m Run

50 Box Jumps 24/20''

50 Sit-Ups

10 Wall Walks

50 Alt V-Ups

50 Box Jumps 24/20''

400m Run

Goal: 15:00-18:00 minutes

Time Cap: 20 minutes

Thursday

Warm-Up

For Quality:

1:00 Cardio Choice

10 Scapular Push-Ups

5 Walking Inchworm to Hollow

10 Barbell Goodmornings

5/5 Crossover Step-ups

Conditioning

“Misery”

20:00 minute EMOM

min 1: 14/10 Calorie Echo Bike

min 2: 15 KB Sumo Deadlift High Pull 16/12kg

min 3: 15/10 Push-Ups

min 4: 12 Box Step-Overs

Friday

Warm-Up

5:00 minutes, For Quality

5/5 World's Greatest Stretch

10 Bird Dogs w/knee tuck

10/10 Single Leg Glute Bridges

5 Barbell Jumping Squats, 20/15kg

10 Barbell Behind The Neck Strict Presses (Split Jerk Position)

Conditioning

"Bronte"

15 minute AMRAP

12/9 Calorie Row

3-4-5-6-7 etc.

Ring Row

Goblet Squat @ 16/12kg