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26-30/08/24 Lunchtime

Writer's picture: Aaron MarcelinoAaron Marcelino

Monday

Warm-Up:

For Quality

2 Sets (10 Total Intervals)

30 seconds @ Each Station

15 seconds Transition between


- Machine of Choice

- Cossack Squats


"Ristretto"


15:00 AMRAP

6* DB Snatch

12 Goblet Reverse Lunges

Load: 10/7.5kg


*Add 2 Reps to the Power Snatch Each Round


Stimulus: Muscular Endurance

RPE: 8/10


Tuesday

Warm-Up

For Quality

2 Sets (8 Total Intervals)

40 seconds @ Each Station

20 second Transition


-10 Hollow Rocks + Alternating V-Ups

-Inchworm Push-Ups


"Romano"


6 Sets

18/13 Calorie Echo Bike

15 Sit-Ups

10 Ring Row


Rest 2:00 between sets


Time Cap: 20:00


Stimulus: Gymnastic Conditioning / Midline Emphasis

RPE: 7/10


Wednesday

Warm-Up:

5:00 minutes, For Quality

60 second Machine Choice

(5 Single Arm Upright Row + 5 Single Arm Strict Press) / Arm


"Doppio"


20 Rounds

6 DB Clean and Jerk

6 Burpees


Load: 10/7.5kg


Time Cap: 20:00


Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10


Thursday

Warm-Up

For Quality

2 Sets (8 Total Intervals)

30 seconds @ Each Station

15 seconds Transition between


-Jump Rope Practice


"Lungo"


20:00 EMOM

Minute 1: 15/12 Cal

Minute 2: -Max Wall Walks

Minute 3: 80 Single Unders

Minute 4: -Max Shuttle Runs

Minute 5: Rest


Score = Max Total Reps


1 Shuttle Run = 7.5m Out and Back


Goal: 4-8 Reps on Each of the Max Rep Movements


Stimulus: Mixed Modal Lactate Threshold Work

RPE: 8/10


Friday

Warm-Up

For Quality

3:00 Row (:30 ez/:20 mod/:10 hrd)

--

For Quality

--

For Quality

10 Scapular Push-Ups

10/8 Calorie Row, Building to Pace


“Bicerin"


For Time:

Every 4:00 x 5 Sets

12 Dumbbell Bench Press

18 American Kettlebell Swings

24/18 Calorie Row


Dumbbells: 22.5/15kg

Kettlebell: 24/16kg


Goal: 2:30-3:15/set

Time Cap: 3:30/set


Stimulus: Upper Body Interference / Muscular Stamina

RPE: 8/10


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