30/10-3/11 23 Lunchtime

Monday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups

Conditioning

A/ 6min AMRAP

15/10 Cal Row

10 Burpee over rower

Rest 2 min

B/ For time (6min Cap)

3-6-9-12-15-18 etc

KB swing 24/16

Burpee over KB

Rest 2min

C/ For time (6min Cap)

21-18-15-12-9-6-3

Pull up/Ring Row

HSPU/ Pike Push up

Cool Down

Tuesday

Warm-Up

10:00 minutes for Quality

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

Conditioning (20min Cap)

For Time with partner

Working 30sec on 30 sec off

100 Burpees

150 Air Squats

200 Sit ups

150 Lunges

100 Push ups

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

For Time (20min Cap)

3 Rounds

15 Knee Raise/Leg Raise

15 Box Jump

into

100 Single Unders

into

3 Rounds

15 Ring Row

15 Box Jump

Cool down

Thursday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups

Conditioning

For Time

3-6-9-12-15-18-21-24

Cal Bike

Squat

*complete 100m run after each round

Cool Down

Friday

Warm Up

250m Row

5/5 World’s Greatest Stretch

15 Good Mornings

3 Broad Jumps for Distance

Metcon

5 Rounds For Time (20min cap)

10 Wall Balls

20 Wall Ball Sit-ups

10 Pull-ups

200m run

Cool Down