18-22/09/23 Lunchtime
- Aaron Marcelino
- Sep 16, 2023
- 1 min read
Monday
Warm up
100m Run
10 squat round arch
10 Good Mornings
5 Inchworm Push ups
Metcon
20min AMRAP
200/100m Run
15 DB Thrusters
15 Ring Row
Cool Down
Tuesday
Warm-Up
10:00 minutes for Quality
3 Broad Jumps for Distance
Metcon
"Ocicat"
20 minute AMRAP
100 Squats
500/425m Row
10/10 Kettlebell swing 24/16kg
15m Bear Crawl
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
Metcon
Tabata
1- Cal Row
2- Max Broad Jump
3- Cal Bike
4- Max Burpee
*1min rest between rounds
Cool down
Thursday
Warm up
100m Run
10 squat round arch
10 Good Mornings
5 Inchworm Push ups
Metcon
1x 400m Run
3x 300m Run
4x 200m Run
4x 100m Run
*1:1/2 work/rest
Cool Down
Friday
Warm Up
100m Run
3 Broad Jumps for Distance
Metcon
"Siamese"
In Teams of 2, For Time:
80 Handstand Push-Ups
80 Calorie Row
80 Plate Overhead Walking Lunges 20/10kg
Starting at 0:00 and Every 2:00 minutes complete 10 Synchro Ground to Overhead with plate
Time Cap: 20:00 minutes
Cool Down

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