21-25/10/24 Lunchtime
- Aaron Marcelino
- Oct 19, 2024
- 2 min read
Monday
Warm-Up:
2:00 Rowing Form Work
- Arms Only
- Arms and Body
- Legs and Body
- Half Strokes (Focus on Press and Pull Connection)
- Full Strokes (Focus on Catch, and drive through legs, body and lats, then finish with the arms)
into..
30 second Alternating Dead-Bug Heel Taps
30 second Bird-Dogs w/1 sec pause
:30/:30 second Side Plank
into..
For Quality
5 Romanian Deadlifts
5/5 Staggered Stance Good Mornings
5 Jumping Back Squats
Time Trial
4 Rounds For Time
500m Row
*Rest 1:30 B/S
Goal Time Domain: AFAP
Time Cap: 20 minutes
Stimulus: Sprint Conditioning
RPE: 10/10* TEST
Tuesday
Warm-Up
3:00 Cardio Choice
--
3 Burpee Bar Touch
6 Scapular Pull-Ups
6/6 Single Arm Ring Rows
8 Alternating Box Step-Ups
6/6 Single Arm Dumbbell Upright Row
6/6 Single Arm Dumbbell Push Press
--
3 Burpee Ring Row
6 Bar Kip Swings
3 Tall Box Jumps
6/6 Single Arm Dumbbell Cleans
6/6 Single Arm Dumbbell Push Jerk
--
3 Burpee Ring Row
6 Box Jump Overs
6 Alternating Dumbbell Clean and Jerk
“Buckaroo”
For Reps:
2 Sets
8:00 AMRAP
2-4-6-8…
Burpee Ring Row
Box Jump Overs
Alt. Dumbbell Clean & Jerk
-2:00 rest b/t sets-
*You will start fresh from the beginning on set 2.
Box: 24/20''
Dumbbell: 22.5/15kg
Goal: 4-6 Rounds
Score: Total Reps
RPE: 8/10
Wednesday
Warm-Up:
200m Run
-
For Quality
:30 second Bootstrap Squats
:30 second Inchworm Push-Ups
5/5 World's Greatest Stretch
:30 second Alternating Cossack Squats
:30 Second Glute Bridge Hold
--
3 Squat Jump
3 Goblet Squats 30x1 Tempo
15 second Nose to Wall Handstand Hold
--
3 Squat Jump
3 Goblet Squats 20x1 Tempo
15 second Nose to Wall Handstand Hold
--
3 Squat Jumps
3 Goblet Squats
1 Wall Walk
"Snakes & Ladders"
For Time
400m Run
--
9-15-21
Goblet Squats
*5 Wall Walks
--
400m Run
Load: 32/20kg
Goal Time Domain: 8:00-13:00
Time Cap: 15:00
Stimulus: Leg Stamina and Midline Conditioning
RPE: 8/10
Thursday
Warm-Up
For Quality
10 Hollow Rocks
10 Russian Twists (Over and Back = 1)
10/10 Pallof Press
"Jenga"
16:00 EMOM
minute 1: 1/1 Turkish Get-Ups
minute 2: 14 Ab Mat Sit-Ups
minute 3: 20/15 Push-Ups
minute 4: :20/:20 Pallof Press Hold
Load: 12/8kg
Stimulus: Midline Stability and Muscular Stamina
RPE: 7/10
Friday
Warm-Up
EMOM
min 1: Bike @ Easy to Moderate Pace
min 2: 5/5 World's Greatest Stretch
min 3: *DB Complex
min 4: 5/5 Rotational Ring Row
*DB Complex: 2/2 Hang Snatch High Pull + 2/2 Hang Muscle Snatch + 2/2 Hang Power Snatch
Workout Primer
5/4 Calorie Bike
4/4 DB Power Snatch
3 Lateral Burpees
2 Pull-Ups
"Candy Land"
20:00 AMRAP
10/7 Calorie Echo Bike, 12/9 Calorie Assault or Bike Erg
9 DB Power Snatch
8 Lateral Burpees over the DB
7 Strict Pull-Ups
DB: 17.5/12.5kg
Goal Rounds: 8+
Stimulus: Quick transitions / cyclical mixed modal AMRAP
RPE: 8/10

Comments