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Writer's pictureAaron Marcelino

29/07 - 02/08/24 Lunchtime

Monday

Warm-Up:

2:00 Cardio Choice

-

For Quality

40 second Dead-Hang or 20/20 Single Arm Hang

-

For Quality

20 second Glute Bridges

10 Ring Rows


"What Is Your Profession?"


For Time:

6 Rounds

10 Burpee + Ring Row

20 Squats***

*Rounds 1/4 = Air Squats

*Rounds 2/5 = Wall Balls

*Rounds 3/6 = Pistols


Wallball: 9/6kg

Goal: 11:00-15:00

Time Cap: 16:00

RPE: 8/10


Tuesday

Warm-Up:

for Quality

10/7 Calorie Echo Bike, Building to Pace


then....


"Never Retreat, Never Surrender"


For Reps:

3 Sets

4:00 On/2:00 Off

6 Strict Handstand Push Ups

8 Sumo Deadlift High Pull

10/7 Echo Bike

*Pick up where you left off each interval.


Barbell: 43/30kg


Goal: 10+ Rounds

Score = Total Rounds + Reps

RPE: 7/10


Wednesday

Warm-Up:


For Quality

1:00 minute Cardio Choice

5 Inchworm Push-Ups

10 Bar Kip Swings

5 Strict Knee Raises


Into..


For Quality Speed + Power


"Earth and Water"


15:00 EMOM

Min 1: Max Calorie Row

Min 2: 10 Toe to Bar/Knee Raise/Leg Raises


RPE: 9/10


Strategy:

Yes, this says 15:00 EMOM. This means that the row will be done 8x and the Toe to Bar will be done 7x. This is writen in a way that has you finishing on the rower and selling out on the final minute.


Thursday

Warm-Up


For Quality

-

For Quality

30 seconds Jump Rope

10/10 Single Arm Dumbbell Deadlift

6 Inchworm Push-Ups

20-30 second Wall Supported Handstand Hold


"This is Madness"


Every 3:00 x 5 Sets

4 Wall Walk

12 Alternating Dumbbell Snatch

90 Single Unders


Dumbbell: 10/7.5kg


RPE: 8/10


PRVN Recovery #4

:30sec/:30sec KB Calf Smash


Friday

Warm-Up

For Quality:

20 Line Hops (Forward and Back)

:20/20 Second Copenhagen Hold

10 Alternating Box Step-Ups


"Earn These Shields"


For Time:

1000m Run

40 Dual Dumbbell Box Step Overs

700m Run

20 Dual Dumbbell Box Step Overs


Dumbbells: 2x15/12.5kg

Box: 24/20''


Goal: 17:00-19:00

Time Cap: 20:00

RPE: 8/10

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