06-10/10/25 Lunchtime
- Aaron Marcelino
- Oct 4
- 3 min read
Monday
Warm-Up Flow
Body Heat and Mobility
200m Run
:30/:30 World's Greatest Stretch
General Warm-Up
For Quality
10 PVC Pipe Passthroughs
10 VC Pipe Around the Worlds
:15/:15 PVC Pipe Prayer Stretch
8 Dumbbell Hang Snatch @ Warm-Up Loads
Conditioning
“Helanasty”
3 Rounds for Time:
21 Alternating Dumbbell Snatch
400m Run
12 Goblet Squats
Dumbbell: 22.5/15kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Time Cap: 15:00
Goal Time: 9:00–13:00
Stimulus: High-End Aerobic + Muscular Stamina
RPE: 9/10
Primary Objective: Complete each round in under 4:00 minutes
Secondary Objective: Looking to complete all movements unbroken
Tuesday
Warm-Up Flow
Body Heat and Mobility
:30/:30 Active Pigeon Stretch
:30/:30 Samson Lunge
:15/:15 PVC Front Rack Mobility
:30/:30 Band-Assisted Lat Stretch
General Warm-Up
For Quality
8 Barbell Romanian Deadlifts
8/8 Single Arm Ring Rows
Primer:
3 Sets:
Clean Deadlift
Hang Power Clean
Power Clean
*Building to starting loads
Weightlifting
“Amarillo by Morning”
2DB Clean Complex + High Box Jumps
20:00 EMOM
minute 1: Clean Complex
minute 2: 5 High Box Jumps
2DB Clean Complex =
Clean Deadlift + Hang Power Clean+ Front Squat
*22.5/12.5kg
Box Jumps: Choice on height. Looking for a challenging set
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Build to 90% of 1RM Power Clean
Score: Max Load
Stimulus: Speed, Power, Coordination / Anaerobic
RPE: 7/10
Primary Objective: Build to a technical heavy for the day
Secondary Objective: Challenge yourself on the Box Jumps
Wednesday
Warm-Up Flow
Mobility Prep and Activation
1:30 Row (:30 Easy, :30 Moderate, :30 Hard)
:30/:30 Active Pigeon Stretch
:30/:30 Quadruped Adductor Rock Backs
:30/:30 Couch Stretch
General Movement Prep
For Quality
10 Dumbbell Cossack Squats (light DB’s)
10 Dumbbell Strict Press (light DB’s )
5 Up Downs
Primer:
7/5 Calorie Row
5 Dumbbell Thrusters @ working loads
5 Lateral Burpees over Dumbbells
Rest :30
5 Lateral Burpees over Dumbbells
5 Dumbbell Thrusters @ working loads
7/5 Calorie Row
Conditioning
“Burnin’ It Down”
Every 3:00 x 5 Sets
16/13 Calorie Row
8 Dumbbell Thrusters
8 Lateral Burpees over Dumbbells
Alternate Directions Each Set
Dumbbells: 2 x 22.5/15kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: Complete each set in 1:45-2:15
Time Cap/Set: 2:45
RPE: 8/10
Primary Objective: Complete each set in under the cap
Secondary Objective: Descending Splits
Thursday
Warm-Up Flow
General Warm-Up
2 Sets
1:00 Echo Bike
10 reps each – Bent Over I-T-Y Raise with light plates
5/5 Archer Ring Rows
Conditioning
“Somewhere on a Beach”
15:00 AMRAP
15/11 Echo Bike
12 Toes to Bar
*15m Kettlebell Farmers Carry
*Add 15m Farmers Carry Each Set
Kettlebell Farmers Carry: 2 x 32/24kg
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Goal: 6+ Rounds
Stimulus: Midline and Grip Endurance
RPE: 8/10
Primary Objective: Maintain consistent sets on the toes to bar. Thinking 5-4-3 or 7-5 as a good strategy
Secondary Objective: Keep the Echo Bike to under 1:00 each set.
Friday
Warm-Up Flow
Mobility Prep and Activation
200m Run
:30/:30 Quadruped Thoracic Rotations
General Movement Prep
For Quality
15 Air Squats
12 Alternating Reverse Lunges
1 Wall Walk + :10 Nose to Wall Handstand Hold
Conditioning
“Chasin’ That Neon Rainbow”
4 Rounds for Time
25/20 Push-Ups
25 Wall Balls
Wall Balls: 9/6kg, 10/9ft
Objectives, Stimulus, Workout Strategy and Movement Modifications:
Time Domain: 7:00-10:00
Time Cap: 15:00
Stimulus: Sprint Conditioning / Muscular Endurance
RPE: 8.5/10
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