20-24/11/23 Lunchtime

Monday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups

Conditioning

TABATA

1-Bike

2-Row

3-Burpee

4-SKI

1min rest between sets

Cool Down

Tuesday

Warm-Up

10:00 minutes for Quality

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

Strength / Stamina Conditioning

"Shake it off"

4 Sets, For Max Reps

1:45 AMRAP, 1:15 Rest

:30 second Wall Sit

5/5 Single KB Front Rack Step-Ups

-Max Goblet Squats in Remaining Time

Load: 10/8kg

Cool Down

Wednesday

Warm up

10:00 minutes for Quality

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

Conditioning

"Cruel Summer"

20:00 minute EMOM

Minute 1: Max Calorie Machine

Minute 2: 12/10 Ring Rows

Minute 3: 8 Burpee Box Jump

Minute 4: 20 Ab mat Sit-Ups

Cool down

Thursday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups

Conditioning

"Karma"

For Time

10-20-30-40-50

American KBS 24/16kg

100 Single Unders to Start Each Set

Time Cap: 20:00 minutes

Friday

Warm Up

250m Row

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

Conditioning

"Tolerate it"

10:00 minute AMRAP

1000m Run

In the Remaining Time Complete AMRAP

10 Thrusters 43/30kg

10 Ring Row

Directly into..

10:00 minute AMRAP

80/60 Calorie Row

In the Remaining Time Complete AMRAP

10 Wall Balls 6/3kg

10 Push-Ups

Cool Down