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Writer's pictureAaron Marcelino

27/11 - 01/12/23 Lunchtime

Monday

Warm-Up

8 minute EMOM, Alternating each minute:

Minute 1: 30 second Jump Rope

Minute 4: 10 Air Squats + 10 Alternating Step-Ups


Conditioning

"Black Demon"

20:00 AMRAP

1-2-3-4-5-6.. Burpee Box Jumps 24/20''

2-4-6-8-10-12 Dual DB Step-Overs 24/20'', 22.5/15kg

10-20-30-40-50-60 Double Unders


PRVN Recovery #4

:30sec/:30sec KB Calf Smash


Tuesday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups


"Deep Blue Sea"

5 Sets, For Distance

1:00 Row /Bike for Max Meters

2:00 Rest b/s


Go for it!

Time Cap 15:00 min


PRVN Recovery #5


Wednesday

Warm-Up

10:00, For Quality

2 Wall Walks + 10 second Nose to Wall Hold


Conditioning:

"Bait"

4 Rounds, For Time

15m Handstand Walk

12 Dual Dumbbell Thrusters @ 22.5/15kg

9/7 Strict Pull-Ups

Rest 1:00 minute between rounds


Score: Total Time


Goal: 13:00-15:00 minutes

Time Cap: 16:00 minutes


PRVN Recovery #2


Thursday

Warm-Up

2 Sets, For Quality

3:00 minutes On : 1:00 minute Off

10/7 Calorie Bike or :40 sec Shuttle Run

10 Barbell Good Mornings, 20/15kg

*In remaining time, accumulate


Conditioning

"Open Water"

Every 5:00, 4 Sets, Alternating Stations

Station 1:

300m Run

30 American KBS 24/16kg

30/22 Calorie Echo Bike


Station 2:

300m Run

15 Deadlifts 100/70kg

30/22 Calorie Row


2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Pigeon


Friday

General Warm-Up

2 Sets, For Quality

:30 sec Row

:15 Wall Supported Hanstand Hold


Partner Conditioning

"The Meg"

3 Sets, For Max Reps

5:00 minute AMRAP

12 Pike Push-Ups

12 Synchro Alternating DB Snatch 15/10kg

24/18 Sit-Ups

24/18 Calorie Row

-Max Synchro Alternating Devils Press 15/10kg

2:00 minute Rest between sets


All work is combined reps except for the synchro reps which will be done at the same time in order for the reps to count. These are solely dictated as the DB movements today.


PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:30 Pigeon Pose

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