top of page
Writer's pictureAaron Marcelino

17-21/06/24 Lunchtime

Monday

Warm-Up:

For Quality

:30 sec Row

:15 sec Transition

:30 sec Jump Rope

:15 sec Transition

-

-

For Quality

10 Romanian Deadlifts

10 Russian Kettlebell Swings

:30/:30 sec Side Plank


"Bathurst"


For Max Calories

4 Sets

2:00 AMRAP

12-9-7-5 Deadlifts 45/35kg

50 Single Unders

-Max Calorie Row in the Remaining Time

Rest 1:00 b/s 


Tuesday

Warm-Up:

-

For Quality

10 Bar Kip Swings

10 Alternating Dumbbell Hang Snatch


“Long Bay"


For Time:

8 Rounds

4 Dual Dumbbell Devils Press

7 Ring Rows

-into-

40 Lateral Burpees Over Dumbbells


Dumbbells: 22.5/15kg


Cap: 20min


Wednesday

Warm-Up:

400m Group Run

-

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

-

For Quality

10 Alternating V-Ups


"Wellington"


20:00 AMRAP

400m Run

30 Wall Balls 6/4kg

20 Sit-Ups


Thursday

Warm-Up

2:00 Cardio Choice

-

30/30 second Couch Stretch

-

For Quality

5 Inchworm Push-Ups


"Silverwater"


8:00 AMRAP

3-6-9-12...

Power Cleans 25/15kg/2DB 10/7.5kg

Ring Dips/Box Dips


Friday

Warm-Up

For Quality

:30 sec Row

:15 sec Transition

:30 sec Echo

:15 sec Transition

-

For Quality

-

For Quality

2 Wall Walks

:10 Ring Support Hold

:10 Bottom of Dip Hold


"Goulburn'"


For Time

1000/850m Row

50 Dual Dumbbell Push Press

40/28 Calorie Echo Bike

30 Farmers Carry Reverse Lunges

20 Bar Muscle-Ups/Pull-Ups/Ring Rows

10 Wall Walks


Dumbbell Load: 10/7.5kg


Cap: 20:00

25 views0 comments

Recent Posts

See All

05/11/24 Newstart

Warm-Up 2-3 Sets :30 second Jump Rope 10 Alternating V-Ups 10   Deep Lunge Mountain Climbers 10 Air Squats Barbell Primer 2-3 Sets at...

04-08/11/24 Lunchtime

Monday Warm-Up: For Quality 20 second on / 10 second transition - Calorie Row -   Curtsy Lunge -   Alternating Bird Dead-Bug -  ...

05 & 07/11/24 Legends

Tuesday Warm-Up 2-3 Sets :30 second Jump Rope 10 Alternating V-Ups 10   Deep Lunge Mountain Climbers 10 Air Squats Weightlifting 6 Sets...

Comments


Post: Blog2_Post
bottom of page