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22-26/01/24 Lunchtime

Monday

Warm-Up

8:00 minutes, For Quality

1:00 minute Machine of Choice (Easy pace)


Conditioning

"Hot Shots"

4 Rounds for Time 

12 Burpee  

24 Wall Balls 6/4kg

50 Single Unders


Time Domain: 8:00-11:00 minutes


Time Cap: 15 minutes


Tuesday

Warm-Up

For Quality:

:10 Second Ring Support Hold + :10 Second Ring Dip Hold


Conditioning

"Major League"

20 Min AMRAP

3-6-9-12-15... 

Cal Row

Pike Push-Ups

Deadlifts, 40/30 kg

Box Step overs


Wednesday

Warm-Up:

8:00 minute EMOM, Alternating Movements 

Minute 1: 12/9 Calorie Row

Minute 3: 12/9 Calorie Bike


Conditioning

"Red Dawn"


AMRAP 4min

21/17 Calorie Row/Bike

21 Line Facing Burpees

Max Calorie Echo Bike


-4:00 Rest-


AMRAP 4min

15/12 Calorie Row/Bike

21 Line Facing Burpees

Max Calorie Echo Bike


-4:00 Rest-


AMRAP 4min

9/7 Calorie Row/Bike

21 Line Facing Burpees

Max Calorie Echo Bike


Thursday

Warm-Up

06:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups


Conditioning

"The Rookie"

15:00 minute EMOM, Alternating Movements

minute 1: 6 2xDB Thrusters, starting @ 15/10kg

minute 2: 4 Wall Walks

minute 3: Rest


Friday

Warm-Up

400m Run

Into..


Conditioning

"Men at work"


4 Rounds for Time:

400m Run

20 Toe to Bar

20 Alternating Dumbbell Snatch, 12.5/10 kg


Time Cap: 20:00 minutes

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