19-23/02/24 Lunchtime
- Aaron Marcelino
- Feb 17, 2024
- 1 min read
Monday
Warm-Up
5:00 minutes : For Quality
:30 second Machine of Choice
10 Alternating V-Ups
10 Alternating Scorpions
Conditioning
“Diddy Kong”
18:00 AMRAP
6 Banded Strict Pull-Ups/10 Ring Row
12/9 Calorie Echo
50 Double Unders/150 Single Unders
Objective: Complete 6+ Rounds
Tuesday
Warm-Up
2 Rounds
2:00 Cardio of choice (60sec ez, 40sec mod, 20sec hard)
15m/side SA Bottoms Up KB Carry
10/side SL Glute Bridge Off Bench
8/side Quadruped Thoracic Rotations
5 x (2 Push-Up + 4 Mountain climber lunges)
Conditioning
“Kamek”
10:00 minute AMRAP
8 Handstand Push-Ups/ 12 Pike Push Ups
14 Alternating Dumbbell Snatches 22.5/15kg
20/16 Calorie Row
Objective: Complete 4+ Rounds
Wednesday
Warm-Up:
For Quality
8m A-Skips
8m B-Skips
10 Scapular Pull-Ups
3 x 8/8mLateral Shuffle and Stick
Conditioning
"Lucina"
For Time:
3 Rounds:
200m Run
21 Wall Balls, 9/6kg
15 Toe to Bar
9 Line Facing Burpees
Rest 3:00 minutes after final round
1 Round:
400m Run
40 Wall Balls 9/6kg
30 Toe to Bar
20 Line Facing Burpees
Score: Total Time Including Rest
Time Cap: 20:00 minutes
Thursday
Warm-Up
8:00 minutes, For Quality
40 seconds Cardio Choice
20/20 second Single Leg Glute Bridge Hold
Conditioning
"Kirby"
Every 10:00 minutes, 2 Sets
40/30 Calorie Echo Bike
20 Single Dumbbell Box Step-Overs 22.5/15kg
400/350m Ski or Row
100m Dual Kettlebell Farmers Carry 32/24kg
Time Domain: 7:00-9:00 minutes / Sets
Time Cap: 9:00 / Set
Friday
Warm-Up
8:00 minutes : For Quality
30 second Goblet Squat Ankle Mobility
10 Russian Kettlebell Swings
5 Burpee Squat Jump
Conditioning
"Link"
For Time:
15-12-9-6-3
Dumbbell Burpee Clusters 22.5/15kg
Strict Pull-Ups
Time Domain: 10:00-15:00 minutes
Time Cap: 15:00 minutes
*Dumbbell Burpee Cluster = Burpee+DB Squat Clean+DB Thruster

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