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
: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
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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