03-07/11/25 Lunchtime

Monday

Warm-Up Flow

General Movement Prep

For Quality:

12/9 Calorie Row

6 Inchworm to Hollow

10 Down Dog Alternating Toe Touches

6 Pike Push-Ups

10 Air Squats

Specific General 

For Quality:

12/9 Calorie Row

10 Bradford Press with Lockout

10 Wall Balls

Conditioning

"Impulse" (Open 19.1)

15:00 AMRAP

19 Calorie Row

19 Wall Balls

Wall Ball: 9/6kg, 10/9ft

Goal: ~7/6 Rounds

Score = Rounds + Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 5–7+ Rounds 

Stimulus: Sustainable aerobic engine builder with cyclical pacing and midline fatigue management.

RPE: 8/10

Tuesday

Warm-Up Flow

General Prep

For Quality

9/7 Calorie Ski Erg or Row

8 Alternating Box Step-Ups + 4 Box Jumps

15 Banded Pull-Aparts

10 Hollow Rocks

10 Alternating V-Ups

10 Deep Lunge Mountain Climbers

Workout Primer

8 Bar Kip Swings

4 Strict Knee Raises

4-6 Toes to Bar or Building Toes to Target or Alternating Toes to Bar / Toes to Target.

4 Burpee Box Jump Overs @ working height

Conditioning

“Momentum”

For Time

3 Rounds

25 Toes to Bar

15 Burpee Box Jump Overs

Box Height: 24/20in

Score = Time

Goal Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Stimulus: Midline stamina and aerobic repeatability under fast, explosive fatigue.

RPE: 8.5–9/10

Wednesday

Warm-Up Flow

Mobility Prep and Activation

20 Lateral Line Hops

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

For Quality

:30 Jump Rope Practice

8/8 Single-Leg Glute Bridge March

6 Dual Dumbbell Muscle Cleans

6 Dual Dumbbell Front Squats

12 Alternating Reverse Lunges (Round 1 BW, Round 2 with Dumbbells )

Conditioning Primer (1 Round @ 50–60% Effort)

Go over Dumbbell Squat Cleans and Overhead Walking Lunges then tackle primer.

20 Double Unders or 40 Single Unders

5 Dumbbell Squat Cleans

4.5/4.5m Single Arm Overhead Walking Lunges

Conditioning

“Equilibrium”

For Time

Every 4:00 x 3 Sets

50 Double Unders/70 Single Unders

10 Dual Dumbbell Hang Squat Cleans

7.5/7.5m Single Arm Kettlebell Overhead Walking Lunge

Dumbbells: 2 x 22.5/15kg

Kettlebell: 24/16kg

Score = Average Time / Set

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 2:30–3:15 per round, finishing with consistent pacing across all three sets.

Stimulus: Midline stability, leg endurance, and coordination under moderate fatigue.

RPE: 8/10

Thursday

Warm-Up Flow

Mobility Prep and Activation

2:00 Cardio Choice

:30 Puppy Dog Pose

2 x :15/:15 Dual Dumbbell Staggered Stance RDL Iso Hold

:30/:30 Active Pigeon Pose

General Prep

For Quality

9/7 Calorie Row

3 Shuttle Run

1 Wall Walk + :15 Nose to Wall Handstand Hold

8 Barbell Romanian Deadlifts

Specific Prep

- Tackle 2 Wall Walks practicing form.

- Build to working loads over the course of 2-3 sets on Deadlifts

then a quick primer before hitting the workout.

-

1 Wall Walk

2 Shuttle Runs

4/3 Calorie Row

3 Deadlifts

Conditioning

“Resonance”

20:00 EMOM

minute 1: 3 Wall Walks

minute 2: 6 Shuttle Runs

minute 3: 15/12 Calorie Row

minute 4: 10 Deadlifts

Barbell Load: 70/45kg

Shuttle Run: 7.5/7.5m

Wall Walk: 10in from the Wall

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Complete each movement within :45–:50 per minute to maintain steady intensity.

Stimulus: Posterior chain and midline stamina under cyclical fatigue; blending skill, strength, and aerobic capacity.

RPE: 7.5–8.5/10

Friday

Warm-Up Flow

General Prep and Mobility

2:00 Cardio Choice

-

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Tall Muscle Snatch

5 Overhead Squats

5 Snatch Lands to Power Position

Specific Movement

For Quality

9/7 Calorie Echo Bike

10 Alternating Dumbbell Snatch (Start at the hang then to the floor on round 2)

10 Straight Leg Sit-Ups

15 Second Hollow Hold

Primer

5 GHD Sit-Ups

8 Alternating Dumbbell Snatch

8/6 Calorie Echo Bike

Rest 2:00 b/t sets

Conditioning

“Entropy”

For Calories

4 Sets

2:00 AMRAP

15 GHD Sit-Ups

20 Alternating Dumbbell Snatch

- Max Calorie Echo Bike

Rest 2:00 b/t sets

Dumbbell: 22.5/15kg

Score = Max Calories

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 10/8+ calories per set with the goal of maintaining consistency across and getting to the bike with 30 seconds to go.

Stimulus: Core and posterior chain fatigue leading into high-output sprint intervals.

RPE: 8.5–9/10