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Writer's pictureAaron Marcelino

9-13/10/23 Lunchtime

Updated: Oct 9, 2023

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

2 Wall Walks + :10sec Nose to Wall Hold

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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