18-22/11/24 Lunchtime
- Aaron Marcelino
- Nov 16, 2024
- 2 min read
Monday
Warm-Up:
For Quality
:40 second on / :20 second off
- Row
- Quadurped Thoracic Rotations (20'' /each)
- Inchworm Push-Ups
- Cossack Squats
- *2xDB Complex
DB Complex = Tall Muscle Clean + Strict Press + Front Squat + Thruster + Front Squat
"The Dodo Way of Life"
For Time:
EMOM Until 50 DB Thrusters Completed
Minute 1 - 16/13 Calorie Row
Minute 2 - 8 Burpee Pull-Ups
Minute 3 - Max Thrusters
Minute 4 - Rest
*There is a 16:00 cap on this.
2xDB: 15/12.5kg
Goal: 14:00-16:00 (Finish in 4 Rounds)
Score: Time
RPE: 7/10
Tuesday
Warm-Up
400m Run
-then-
:45/:45 PVC Front Rack Stretch
:45 Child's Pose
10/10/10 Prone I/Y/T
-then-
For Quality:
5/5 Hang Dumbbell Snatch, Light
:15 second Wall Lean March
:10 Handstand Hold + 2/2 Shoulder Taps
"Sid, Lord of the Flame"
For Time:
8 Rounds
15 Alt. Dumbbell Snatch
3 Wall Walk/8 Strict Handstand Push Ups
-into-
1200m Run
*On rounds 1/3/5/7 you will complete walk walks. On rounds 2/4/6/8 you will complete handstand push ups.
Dumbbell: 22.5/16kg
Goal: 15:00-20:00
Time Cap: 22:00
Score: Time
RPE: 8/10
To be clear on the flow, round 1 will be 15 dumbbell snatch and 3 wall walks. Round 2 will be 15 dumbbell snatch and 8 strict handstand push-ups. Repeat this flow for 8 rounds total before leaving for the 1200m run. Start each set of Dumbbell Snatches with the opposite hand to ensure that you keep the amount even between arms.
Wednesday
Warm-Up:
For Quality
10/10 Hip Airplanes
8 Dual Dumbbell Deadlifts
8 Dual Dumbbell Power Cleans
8 Dual Dumbbell Front Rack Reverse Lunges
:12 Dead Hang + 8 Bar Kip Swings + 4 Strict Pull-Ups or 8-10 Ring Rows
*Dumbbells at light to moderate load, under working weights
"Diego"
For Time:
3 Rounds for Time
18 Box Jump Overs
20m Dual Dumbbell Front Rack Walking Lunges
18 Toe to Bar/36 Leg Raises
Box: 24/20''
Dumbbells: 22.5/15kg
Goal: 7:00-11:00
Time Cap: 15:00
RPE: 8/10
Thursday
Warm-Up
For Quality
For Quality:
1:00 Run / Row / Echo (Alternating Each Set)
10/10m Banded Monster Walk
10/10m Lateral Band Walk
15 second Down Dog Gas Pedals
10/10 Single Leg Glute Bridge
30 second Glute Bridge Hold
"Buck's Eye"
0:00-12:00
800m Run
600/500m Row
40/28 Calorie Echo
12:00-22:00
600m Run
500/450m Row
30/22 Calorie Echo
Goal: Complete each set to allow for 2:00 rest before the next set starts
Stimulus: Aerobic Base Building
RPE: 7/10
Friday
Warm-Up
2 Sets, For Quality
:45/:45 World's Greatest Stretch
15 PVC Pass Throughs
15 second Active Hang + 15 second Passive Hang
—
Prep and Primer- DB
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
- Snatch High Pull
- Muscle Snatch
- Power Snatch
- Front Squat
"Manny the Mammoth"
For Time:
Every 8:00 x 2 Sets
21 Pull-Ups/42 Ring Row
15 Burpee
9 DB Snatch
15 Pull-Ups/30 Ring Row
12 Burpee
7 DB Snatch
DB: 22.5/15 kg
Goal: 5:00-7:00
Score: Average Interval Time
RPE: 8/10
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