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28/08-01/09/23 Lunchtime

Writer's picture: Aaron MarcelinoAaron Marcelino

Monday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups


Metcon

20min EMOM

Odd - 15/10 Cal Bike

Even - 20/15 Goblet Squats


Cool Down


Tuesday

Warm-Up

10:00 minutes for Quality

3 Broad Jumps for Distance


Metcon

1x700m run

1x400m run

4x200m run

4x100m run


*1:1/2 work rest


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- Shuttle Run

2- Push-Ups

3- Burpee

4- Squats


1min rest between sets


Cool down


Thursday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups


Metcon

20min AMRAP

100m Run

10 Knee Raises/leg raises

10 Ring Rows

10 Cal Bike


Friday

Warm Up

100m Run

3 Broad Jumps for Distance


Metcon

For Time

30/20 Cal Row

30 DB Snatch

30 Box Step over

30/20 Cal Row

30 DB Snatch

30 Box Step over

30/20 Cal Row


Cool Down

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