27-31/05/24 Lunchtime
- Aaron Marcelino
- May 25, 2024
- 2 min read
Monday
Warm-Up:
8:00 minutes For Quality
10 Hollow Rocks
20 second Extended Plank Reverse Bridge
10 PVC Pipe Pass Throughs
9/7 Calorie Echo Bike
Weightlifting + Gymnastics Conditioning
"Panda"
20:00 minute EMOM
minute 1: 3 Low Hang DB Squat Snatch
minute 2: -Max Pull-Ups/Ring Rows
minute 3: 15/11 Calorie Echo Bike
minute 4: Rest
Tuesday
Warm-Up:
2:00 minute Machine Choice
Mobility
For Quality
20 second Wall Thoracic Extensions
30/30 second Kettlebell Hip Shift
1:00 minute Alternating 90-90 Hip Switch
10/10 x 90-90 Get-ups
Specific Warm-Up
For Quality
5/5 Pistol Box Step-Downs
20 second Glute Bridges
Conditioning
"Black"
8:00 minute AMRAP
1* Wall Walk
5 Pike Push-Ups
10 Box Jumps
*Increase Wall Walk by 1 Each Round
Wednesday
Warm-Up:
For Quality
200m Run
*Core Exercise
5/5 Kettlebell Windmill
15/15m Bottoms Up Kettlebell Waiters Walk
*Core Exercise
10 Hollow Rocks + 10 Arch Rocks
20 Alternating V-Ups
10 Bar Kip Swings + 10 Strict Knees Raises
"Brown"
20:00 minute AMRAP
5-10-15-20-25.... Toe to Bar
30m Single Arm Overhead KB Carry (Right)
200m Run
30m Single Arm Overhead KB Carry (Left)
200m Run
Load: 24/16kg
Thursday
Warm-Up
2 Sets for quality
2:00 minutes Echo Bike
into..
Mobility Drills
1:00 minute Foam Roller Thoracic Spine Extension
30/30 second Glute Smash and Floss
30/30 second Couch Stretch
Sprint Conditioning
"Polar"
30/22 Calorie Echo Bike
15 Burpees
90 Double Unders/270 Single Unders
15 Burpees
30/22 Calorie Echo Bike
Goal: Sub 7 minutes
Time Domain 6-9 minutes
Time Cap: 10 minutes
Friday
Warm-Up
General
For Quality
12/9 Calorie Row
8-10 Kettlebell Taters
Into..
Plyometric
For Quality Speed + Power
Conditioning:
"Andean"
5 Sets
2:00 minute AMRAP
6-7-8-9-10 2XDB Thrusters
15/12 Calorie Row
-Max Strict Ring Row in the Remaining Time
Load: 10/7.5kg
Comments