06-10/04/26 Lunchtime
- Aaron Marcelino
- Apr 5
- 3 min read
Monday
Warm-Up Flow
General Warm-Up
200m Run
:30/:30 Samson Stretch and Lunge
:30/:30 Active Pigeon Pose
10/10 Single Leg Glute Bridges
:30 Glute Bridge Hold
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10 Bootstrap Squats
10m Ostrich Walk
10m A-Skips + 10m B-Skips
10/10m Running Heel Pulls
Conditioning
"King Me"
For Time
400m Run
80 Air Squats
800m Run
40 Medball Box Step-Overs
400m Run
80 Air Squats
200m Run
Medball: 9/6kg
Box: 24/20in
Score = Total Time
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 16:00-20:00
Time Cap: 20:00
Stimulus: Aerobic Endurance / Lower Body Muscular Endurance
RPE: 8-8.5/10
Tuesday
Warm-Up Flow
General Prep
2:00 Row
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10 Plank Shoulder Taps
:10 Hollow Hold
10 V-Ups
Specific Prep
8/6 Calorie Row
8 Empty Barbell Bench Press
8 GHD Sit-Ups (Short Range of Motion)
4 Burpees to Target
-
8/6 Calorie Row
6 Barbell Bench Press @ 40-50%
8 GHD Sit-Ups (Increased Range of Motion)
3 Burpees to Target
-
8/6 Calorie Row
4 Empty Barbell Bench Press 50-60%
8 GHD Sit-Ups (Full Range of Motion)
2 Burpees to Target
EMOM Strength and Capacity
"House of Cards"
20:00 EMOM
minute 1: 15/12 Calorie Row
minute 2: 10 Bench Press
minute 3: 15 Butterfly Sit-Ups
minute 4: 10 Burpees to Target
minute 5: Rest
Bench Press @ 60% of 1RM
Burpee Target: Out of Reach
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: All four working minutes completed with :10-:15 to spare | Consistent output across all 4 rounds
RPE: 7.5-8/10
Stimulus: Aerobic Capacity / Upper Body Pressing Endurance
Wednesday
Warm-Up Flow
Mobility Prep and Activation
1:00 Cardio Choice
:30/:30 World's Greatest Stretch
:30 Alternating Scorpions
General Prep
:30 Jump Rope Practice
6 DB Romanian Dealifts
6 DB Front Squats
4 DB Tall Cleans (Crisp Footwork / Turnover and Pull into Front Rack)
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15 Double Unders or 30 Single Unders
4 DB Hang Cleans @ light loads added
3 DB Hang Cleans @ moderate loads added
2 DB Hang Cleans @ 5-10% below starting weights
Barbell Conditioning
"Checkmate"
3 Rounds for Time
15 Deadlift
30 Double Unders
12 DB Hang Power Cleans
30 Double Unders
9 DB Hang Power Cleans
30 Double Unders
2DB: 15/10kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 11-15 minutes
Time Cap: 15:00
RPE: 8.5-9/10
Stimulus: Barbell Cycling / Aerobic Capacity
Thursday
Warm-Up Flow
General Prep
2:00 Cardio Choice
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2 x 7.5/7.5m Lateral Shuffle
8 Scapular Pull-Ups
5/5 Single Arm Ring Rows 2020 Tempo
10 Ring V-Outs
Conditioning
"Stacked Deck"
For Rounds + Reps
12:00 AMRAP
1-2-3-4-5
Wall Walk
2-4-6-8-10
Strict Pull-Ups/Ring Row x2
Shuttle Run
Wall Walk: 10in From the Wall
Shuttle Run = 7.5/7.5m
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 5+ Rounds, Into Round
RPE: 8-8.5/10
Stimulus: Gymnastics Endurance / Upper Body Pushing and Pulling
Friday
Warm-Up Flow
General to Specific Warm-Up
2:00 Bike
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10 Alt Box Step-Ups
5 Pike Push-Ups
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8 Medball Front Squats
8 Medball Presses
8 Alt Box Step-Ups + 4 Box Jumps (Step-Down)
4 Inchworm Push-Ups + 4 Down Dog Pike Push-Ups
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8 Wall Balls
8 Box Jump Overs
12/9 Calorie Bike
Conditioning
"Wild Card"
For Calories
4 Sets:
1:30 AMRAP / 1:30 Rest
15 Wall Balls
10 Box Jump Overs
- Max Calorie Echo Bike
Wall Ball: 9/6kg, 10/9ft
Box Height: 24/20in
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 10/7+ Calories on the Bike | Consistent output across all 4 sets
RPE: 9/10
Stimulus: Aerobic Power / Lower Body Stamina Conditioning
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