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Writer's pictureAaron Marcelino

24-28/06/24 Lunchtime

Monday

Warm-Up:

For Quality

:30 sec Echo Bike

--

For Quality

:30/:30 sec Samson Stretch


"Vincent Vega"


10 Sets

1:00 minute AMRAP

10 Thrusters 43/30kg

-Max Calorie Echo Bike

Rest 1:00 b/s


Tuesday

Warm-Up:

For Quality

10 PVC Pipe Passovers

10 PVC Pipe Around the Worlds

--

For Quality

10 Alternating Dumbbell Hang Snatch

:10/:10 Sec Single Leg Glute Bridge Hold


"Jules Winnfield"


10 Rounds

6 DB Snatch 10/7.5kg

6 Burpees

Goal: 8:00-10:00 minutes

Time Cap: 15:00 minutes


Wednesday

Warm-Up:

-

For Quality

"Butch Coolidge"


1km Run

2km Row

1km Run


Time Cap: 20 minutes


Thursday

Warm-Up

2:00 Cardio Choice

-

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

-

For Quality

10 Romanian Deadlifts


"Mia Wallace"


For Time

10 Wall Walks 

15 Wall Balls 

20 Box Jump Overs 

30 Wall Balls 

20 Box Jump Overs 

15 Wall Balls

10 Wall Walks


Wall Ball: 6/4kg


Time Cap: 20 minute


Friday

Warm-Up

2:00 Cardio Choice

-

-

For Quality

2 Wall Walks

10 sec Nose to Wall Handstand Hold

8 Ring Rows


"Jimmie Dimmick"


20:00 AMRAP

5 Pull-Ups/8 Ring Rows

4 Handstand Push-Ups/8 Pike Push-Ups

8 American Kettlebell Swings 16/12kg


Goal: 10+ Rounds

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