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Writer's pictureAaron Marcelino

20-24/05/24 Lunchtime

Monday

Warm-Up:

2:00 minute Echo Bike


Into..


Mobility


into..


Stability + Activation

For Quality

10 Scapular Pull-Ups


“Mona Lisa”


5 Rounds for Time

10 Ring Rows

9/7 Calorie Echo Bike

12 Wall Balls 6/4kg


Time Domain: 7-11 minutes


Time Cap: 15 minutes


Tuesday

Warm-Up:

Mobility

For Quality


General Prep

For Quality

10 Box Step-Ups


Conditioning

"The Last Supper"


6 Rounds for Max Reps

1:00 AMRAP / 1:00 Rest

10 Leg Raises

Max Burpee Box Step Overs


BBJO can be lateral or facing


Score = Sum Total Reps


Wednesday

Warm-Up:

General

For Quality

:30 seconds Jump Rope Practice


Into..


Plyometric

For Quality Speed + Power


"Salvator Mundi"


15:00 minute AMRAP

20-40-60-80-100... Single Unders

10 Front Rack Reverse Lunges


Load: 20/10kg


Score = Rounds + Reps


Goal: 4+ Rounds


Thursday

Warm-Up

For Quality

12/9 Calorie Row

1 Wall Walk


"Vitruvian Man"


20:00 EMOM

min 1: Max Wall Walks

min 2: Max Calorie Row

min 3: Max Alternating Dumbbell Snatch 15/10kg

min 4: Rest


1 Wall Walk = 3 Reps


Friday

Warm-Up

200m Run


Specific Warm-Up

For Quality

20 second Glute Bridges


"La Scapigliata”


2 Sets, For Time

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

400m Run

30 Air Squats

20 Push-Ups

10 Pull-Ups

200m Run


Rest 2:00 between sets


Time Cap: 20 minutes


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