02-06/06/25 Lunchtime

Monday

Warm-Up Flow

General Prep

50 Single Unders

10 Alternating Box Step-Ups

10 Goblet Cossack Squats

10 Alternating V-Ups

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35 Double Unders or 50 Single Unders

10 Dual Dumbbell Step-Ups @ Warm-Up Loads

10 Goblet Squats

10 V-Ups

Workout of the Day

“Schwing!”

16:00 EMOM

minute 1: 10 Dual Dumbbell Box Step-Ups

minute 2: 15 Sit-Ups

minute 3: 10 Kettlebell Goblet Squats

minute 4: 50 Double Unders /70 Single Unders

Dumbbells: 2x22.5/15kg

Box Height: 20in

Kettlebell: 32/24kg

Goal: Complete each working movement within the minute.

Stimulus: Midline and Quad Stamina

RPE: 7/10

Tuesday

Warm-Up Flow

General Prep:

For Quality

300/250m Row / 200m Run

5 Inchworm Push-Ups

5/5 World's Greatest Stretch

15 Air Squats

Primer @ 80-85% of Race Pace

300/250m Row

10 Burpees

200m Run

Workout of the Day

"Grand Theft Auto"

3 Rounds For Time

500m Row

21 Burpees

400m Run

Goal: 13-17min

Time Cap: 20 min

Primary Objective: Men Complete Workout in Sub 15:00, Women Complete the Workout in Sub 16:00 minutes

Secondary Objective: Keep transition times to 10 seconds or less between movements

Stimulus: V02 Max / Aerobic Capacity

RPE: 9/10

Wednesday

Warm-Up Flow

General Prep:

For Quality

1:00 Row

10 Alternating Box Step-Ups

8 2db Romanian Deadlifts

6 Tall 2db Cleans

6 2db Strict Press

Workout of the Day

"DT"

5 Rounds for Time

12 Deadlifts

9 2db Hang Power Cleans

6 2db Push Jerks

Loads:

Barbell: 70/45kg

DB: 17.5/12.5kg

Goal: 6-9 minutes 

Time Cap: 12 minutes 

Stimulus: Barbell Cycling / Anaerobic Power

RPE: 9/10

Thursday

Warm-Up Flow

Body Heat + Mobility

For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20 second PVC Pipe Prayer Stretch

Workout of the Day

“Excellent!”

For Time

20:00 AMRAP

3-6-9-12-15....

Goblet Squat

Pull-Ups/Ring Rows

*200m Run after each set

KB: 24/16kg

Goal: Complete 75+ Reps (The round of 12+12... +15 Overhead Squats and beyond

Stimulus: Powerful Couplet / Complementary Movements

RPE: 9/10

Friday

Warm-Up Flow

General Prep:

1:00 Bike

:30/:30 Samson Stretch

:30 Alternating Scorpions

:30 Up Dog to Down Dog

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For Quality

:30 second Echo Bike

20 Banded Pull Aparts

20 Bear Plank Shoulder Taps

12-16 Alternating V-Ups

Workout of the Day

“We’re Not Worthy”

5 Sets

2:00 AMRAP

15/11 Calorie Echo Bike

15/10 Sit-Ups

- Max Burpees in Remaining Time

Rest 1:00 b/t sets

Goal: Complete 8+ Burpees each set

Stimulus: Upper Body Density and Midline Stamina

RPE: 8/10