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23-27/10/23 Lunchtime

Monday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups


Conditioning

"Safe House"

20:00 minute AMRAP

14 Toe to Bar

14 Burpees

14 Wall Balls 9/6kg (kaz 3kg)

42 Single Unders


Cool Down


Tuesday

Warm-Up

10:00 minutes for Quality

3 Broad Jumps for Distance


Conditioning

Every 7:00 minutes for 21:00 minutes, 3 Sets

12 DB Snatches 15/10kg (Kaz 5kg)

16/12 Push-Ups

500/450m Row

16/12 Push-Ups

12 DB Snatches 15/10kg (Kaz 5kg)

Cool Down


Wednesday

Warm up

For Quality

1:00 Choice Cardio

2 Wall Walks + :10sec Nose to Wall Hold

5 Box Step up


Metcon

"Till I Collapse"

2 Sets, Each for Time

15/11 Calorie Echo Bike

400m Run

15/11 Calorie Echo Bike


Rest 1:1


Goal: Sub 4:00 /Set

Cap: 5:00/Set


Cool down


Thursday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups


Conditioning

"The Way I Am"

20:00 minute EMOM

Minute 1: Max Strict Ring Row

Minute 2: 20 Alternating lunges

Minute 3: 30m Dual KB Farmers Carry at 24/16kg

Minute 4: Rest

Cool Down


Friday

Warm Up

250m Row

3 Broad Jumps for Distance


Metcon

20 min Row for Distance

* Sit at 70% pace (uncomfortable)


Cool Down


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