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Writer's pictureAaron Marcelino

22-26/07/24 Lunchtime

Monday

Warm-Up

For Quality

10 PVC Pipe Pass Throughs

5 Squats

5 Squat Jumps

10 Medball Cleans


"Velma"


10 Rounds for Time

4 DB Power Snatch 10/7.5kg

15 Wall Balls 9/6kg

Time Domain: 10:00-15:00

Time Cap: 18:00


Tuesday

Warm-Up:

6:00 ,For Quality


"Daphne"


Every 5:00 minutes, 4 Sets ( 2 @ each station)

Station 1:

800m Run

into..


1 Round

7 Bar Muscle-Ups/10 Pull-Ups/14 Ring Rows

50 Double Unders/100 Single Unders


In Remaining Time…

-Max Echo Bike


Station 2:

Into..


1 Round

15 Knee to Elbows

50 Double Unders/100 Single Unders


In Remaining Time..

-Max Echo Bike


Dumbbell Load: 10/7.5kg


*No Rest between stations


Wednesday

Warm-Up:

2:00 Cardio Choice

-

-

For Quality


"Mystery Incorporated"


15:00 AMRAP

13 Deadlifts

8 Lunges

5* Pike Push-Ups

Load: 45/35kg


Add 2 Pike Push-Ups Each Set


Thursday

Warm-Up

EMOM

min 1: 12/9 Calorie Row

min 2: 6 Lateral Burpees over the Rower

min 4: 8 Squat Jumps


"Fred"


For Time:

Every 8:00 x 3 Sets

12-9-7 Row Calories

12-9-7 Burpee Box Jump Overs


Friday

Warm-Up

3:00 Cardio Choice

-

2 Sets


"Scrappy"


17:00 AMRAP

2 DB Power Clean

4 DB Push Press

8 Ring Row


2DBs: 15/7.5kg


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