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25-29/09/23 Lunchtime

Monday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups


Metcon

"Concrete Schoolyard"

15 minute AMRAP

30 Single Unders

2 Dual Dumbbell Box Step-Overs

2 Wall Walks

30 Single Unders

4 Dual Dumbbell Box Step-Overs

4 Wall Walks

30 Single Unders

6 Dual Dumbbell Box Step-Overs

6 Wall Walks

30 Single Unders

8 Dual Dumbbell Box Step-Overs

8 Wall Walks

and so on..


Dumbbell Load: 12.5/10kg

Box Height: 24/20"


Cool Down


Tuesday

Warm-Up

10:00 minutes for Quality

3 Broad Jumps for Distance


Metcon

"Future Sound"

6:00 minute AMRAP

3-6-9-12-15-18...

American Kettlebell Swings 16/12kg

Burpees


Rest 2min


6:00 minute AMRAP

3-6-9-12-15-18...

American Kettlebell Swings 16/12kg

Goblet Squats


Cool Down


Wednesday

Warm up

For Quality

1:00 Choice Cardio

2 Wall Walks + :10sec Nose to Wall Hold

5 Box Step up


Metcon

Tabata


1- Cal Row

2- Max Ring Row

3- Cal Bike

4- Max Squats


*1min rest between rounds


Cool down


Thursday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups


Metcon

1x 700m Run

1x 400m Run

1x 300m Run

1x 200m Run

2x 100m Run


*1:1/2 work/rest

Cool Down


Friday

Warm Up

100m Run

3 Broad Jumps for Distance


Metcon

"Influence"

Complete For Time

800m Run

60 Air Squats

40 GHD Sit-Ups or 40 V-Ups

20/14 Calorie Echo Bike

10 Burpee


Time Cap: 20:00 minutes


Cool Down

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