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

5/5 World’s Greatest Stretch

15 Good Mornings

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

:30 seconds Medball Thoracic Opener

2 Wall Walks + :10sec Nose to Wall Hold

6/6 Archer Ring Row

10 Ring V-Outs

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

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

Metcon

20 min Row for Distance

* Sit at 70% pace (uncomfortable)

Cool Down