Monday
Warm up
100m Run
10 squat round arch
10 Good Mornings
5 Inchworm Push ups
Metcon
"Jessie"
2 Sets, For Max Reps
9:00 minute AMRAP
400 Run
10 Ring Row
400 Run
20/14 Calorie Echo Bike
400 Run
-Max Renegade Rows in the Remaining Time
1:00 minute rest between AMRAPs
Load: 22.5/15kg
Cool Down
Tuesday
Warm-Up
10:00 minutes for Quality
3 Broad Jumps for Distance
Metcon
"Skip to my Lou"
6:00 minute AMRAP
3-6-9-12-15-18...
Goblet Squats 16/12kg
Box step up
20 Single unders at end of each round
Rest 2min
6:00 minute AMRAP
3-6-9-12-15-18...
Goblet Lunges
Box step up
20 Single unders at end of each round
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
Tabata
1- Cal Row
2- Cal Bike
3- Cal Bike
4- Cal Row
*1min rest between rounds
Cool down
Thursday
Warm up
100m Run
10 squat round arch
10 Good Mornings
5 Inchworm Push ups
Metcon
1x 1000m Run
1x 400m Run
2x 200m Run
2x 100m Run
*1:1/2 work/rest
Cool Down
Friday
Warm Up
100m Run
3 Broad Jumps for Distance
Metcon
"Buzz"
5 Sets of the following:
3:00 minutes On : 1:00 minutes Rest
3 Wall Walks
15/12 Calorie Row
2 Wall Walks
15 Toes to Bar
1 Wall Walk
Time Cap: 20:00 minutes
Cool Down
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