16-20/12/24 Lunchtime
- Aaron Marcelino
- Dec 14, 2024
- 2 min read
Monday
Warm-Up
For Quality
1:30 Row (:45 Easy, :30 Moderate, :15 Hard)
8 Segmented Clean Deadlift (Top Down)
8 Tall Muscle Cleans
8 Front Rack Elbow Punch Throughs
8 Back Squats
4 Jumping Back Squats
"Panama"
Every 90 seconds x 12 Sets
12/9 Calorie Row
5 2xDB Squat Cleans
Score = Total Load
DB 17.5/12.5kg
Stimulus: Battery Work
RPE: 7-8/10
Tuesday
Warm-Up
For Quality
30 second Jump Rope Practice
4 Inchworm to Hollow Hold (3sec)
6/6 Kettlebell Halos
3-5 Strict Pull-Ups or 8-10 Ring Rows
:15/:15 Single Arm Plank with Reach
"Suez"
20:00 AMRAP
60 Single Unders
40 Step Overs
60 Single Unders
20 Pike Push Ups
60 Single Unders
10 Ring Row
Goal: 2+ Rounds (500+ Reps)
Score: Reps
RPE: 8/10
Wednesday
Warm-Up
For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20 second PVC Pipe Prayer Stretch
"Corinth"
10 Rounds for Time
10 Deadlifts
10 Box Jump Overs
Load: @ 80/45kg
Box: 24in/20in
Time Cap: 20:00 minutes
Stimulus: Posterior Chain / Anaerobic Capacity
RPE: 8/10
Thursday
Warm-Up
:30/:30 Samson Stretch
:30 Alternating Scorpion Stretch
:30 Alternating Active Pigeon Stretch
---
For Quality
:30 second Echo Bike
20 Banded Pull Aparts
20 Bear Plank Shoulder Taps
12-16 Alternating V-Ups
10 Goblet Cossack Squat
"Volga-Don"
20:00 EMOM
minute 1: 15/11 Calorie Echo Bike
minute 2: 30m Farmers Carry
minute 3: 20/15 Push-Ups
minute 4: 15 Leg Raises
minute 5: Rest
Farmers Carry Load: KB’s at (32/24kg) or DB’s at (32.5/22.5kg)
Subs: 18/13 Cal Assault , 20/16 Calorie Bike Erg
Stimulus: Midline Conditioning
RPE: 7/10
Friday
Warm-Up
:45/:45 Couch Stretch
12 Bootstrap Squats w/ Block & Twist
-then-
For Quality
30 Plate Hops
10 Air Squats
10 Push Ups
5 2xDB Muscle Clean
5 2xDB Strict Press
"Kiel"
For Time:
7 Rounds
24 Wallball Shots
12-15-18-21-24-27-30 Pull-Ups/Ring Rows
Wallball: 9/6kg to 10ft/9ft
Goal: 12:00-15:00
*Time-cap 20:00
Score: Time
RPE: 9/10
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