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Writer's pictureAaron Marcelino

30/10-3/11 23 Lunchtime

Monday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups


Conditioning

A/ 6min AMRAP

15/10 Cal Row

10 Burpee over rower


Rest 2 min


B/ For time (6min Cap)

3-6-9-12-15-18 etc

KB swing 24/16

Burpee over KB


Rest 2min


C/ For time (6min Cap)

21-18-15-12-9-6-3

Pull up/Ring Row

HSPU/ Pike Push up


Cool Down


Tuesday

Warm-Up

10:00 minutes for Quality

3 Broad Jumps for Distance


Conditioning (20min Cap)

For Time with partner

Working 30sec on 30 sec off

100 Burpees

150 Air Squats

200 Sit ups

150 Lunges

100 Push ups


Cool Down


Wednesday

Warm up

For Quality

1:00 Choice Cardio

2 Wall Walks + :10sec Nose to Wall Hold

5 Box Step up


Metcon

For Time (20min Cap)

3 Rounds

15 Knee Raise/Leg Raise

15 Box Jump

into

100 Single Unders

into

3 Rounds

15 Ring Row

15 Box Jump


Cool down


Thursday

Warm up

100m Run

10 squat round arch

10 Good Mornings

5 Inchworm Push ups


Conditioning

For Time

3-6-9-12-15-18-21-24

Cal Bike

Squat


*complete 100m run after each round


Cool Down


Friday

Warm Up

250m Row

3 Broad Jumps for Distance


Metcon

5 Rounds For Time (20min cap)

10 Wall Balls

20 Wall Ball Sit-ups

10 Pull-ups

200m run


Cool Down


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