16-20/10/23 Lunchtime

Monday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups

Conditioning

"Fight Gone Bad"

3 Rounds for Reps

1min Wall Ball

1min Sumo deadlift 20/10 or 16/10 (KB)

1min Box step up

1min Push press 20/10 or 7.5/5 (DB)

1min Row

1min rest

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

"Eight Pack"

For Time:

70/50 Calorie Row/Bike

40 Knee raises/Leg raises

60/40 Calorie Row/Bike

60 Alternating V-Ups

50/30 Calorie Row/Bike

80 Sit-Ups

40/20 Calorie Row

Goal: 15:00-20:00

Time Cap: 20:00

Cool Down

Wednesday

Warm up

For Quality

1:00 Choice Cardio

:30 seconds Medball Thoracic Opener

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Archer Ring Row

10 Ring V-Outs

5 Box Step up

Conditioning

"Swing"

21/17 Cal Row

15m Dual Dumbbell Farmers Lunge

15/12 Cal Row

15m Dual Dumbbell Front Rack Lunge

9/7 Cal Row

15m Mixed Rack + Overhead Walking Lunge

Rest 2:30 minutes

21/15 Cal Bike

15m Dual Dumbbell Farmers Lunge

15/11 Cal Bike

15m Dual Dumbbell Front Rack Lunge

9/7 Cal Bike

15m Mixed Rack + Overhead Walking Lunge

Mixed Rack + Overhead Walking Lunge = Front Rack + Overhead Position

Load: 22.5/15kg

Goal: 5:00-7:00 minutes / Set, 12:00-16:00 Running Time

Time Cap: 18:00 Total Clock Time

Cool down

Thursday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups

Conditioning

For Time (20min cap)

complete 100 Cal Bike

*Every 2min complete 6 Burpee to TGT

Cool Down

Friday

Warm Up

100m Run

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

Metcon

1x1000m

1x700m

1x400m

2x200m

4x100m

1:1/2 W/R

Cool Down