9-13/10/23 Lunchtime

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

5/5 World’s Greatest Stretch

15 Good Mornings

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

5/5 World’s Greatest Stretch

15 Good Mornings

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