08-12/09/25 Lunchtime

Monday

Warm-Up Flow

Mobility, Body Heat, and Activation

25/20 Calorie Row @ Easy Pace

:30 Alternating Overhead Tricep / Lat Stretch

:30 Child's Pose

:20 Extended Plank Reverse Bridge

8/8 Quadruped Thoracic Rotations

Metabolic Conditioning

"River Rapids"

For Time:

3 Rounds

25/20 Calorie Row

20 American Kettlebell Swings

15/10 Ring Dips

Kettlebell: 24/16kg

Score: Time

Time Domain: 9:00–13:00

Time Cap: 15:00

Stimulus: A push–pull–swing conditioning blend that keeps the upper body under high demand while the row and swings elevate heart rate. This combination tests grip endurance, shoulder stability, and explosive hip drive, all while challenging athletes to sustain quality lockouts on the ring dips under fatigue.

RPE: 8/10

Tuesday

Warm-Up Flow

Mobility + Activation

:30/:30 Active Pigeon Stretch

:30/:30 Samson Lunge

:15/:15 PVC Front Rack Mobility

:30/:30 Band-Assisted Lat Stretch

General Movement Prep

For Quality

10 Air Squats

8 Push-Ups

6 Bradford Press with Lockout + 4 Push Press

6 Kipping Swings or Ring Rows

:15 Dead Hang

Primer

200m Run

8 Wall Balls

6 Pull-Ups or Ring Rows

4 Push Press @ Working Loads

4 Burpees

Metabolic Conditioning

"Mountain Traverse"

For Time:

500m Run 

20 Burpees

80 Wall Balls

20 Burpees

60 Pull-Ups

20 Burpees

40 2DB Push Press

20 Burpees

500m Run

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

DB: 22.5/15lb

Score: Time

Goal: 17:00-19:00

Time Cap: 20:00

Stimulus: High-volume chipper blending cyclical endurance, gymnastic pulling, and barbell stamina

RPE: 8/10

Wednesday

Warm-Up Flow

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Couch Stretch

:15/:15 Quadruped Spinal CARS

:30 Glute Bridge Iso Hold

General Movement Prep

For Quality

8/8 Single-Leg Romanian Deadlift (light DB/KB or bodyweight)

6 Inchworm Push-Ups

8/8 Dual Dumbbell Deadlifts (light)

10 Hollow Rocks

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

8 Toes to Bar (or scaled option)

6 Renegade Rows (light DB)

6/5 Cal Echo Bike Sprint

Metabolic Conditioning

"Canyon Climb"

Every 5:00 x 3 Sets

20 Toes to Bar/Leg Raises

16 Renegade Rows

12/9 Echo Bike Sprint

Dumbbells: 22.5/15kg

Goal: Complete each set in as close to 2:30 as possible to make this a 1:1 work to rest ratio workout

Score: Sum total Time

Goal: Complete each set in ~2:30 for a 1:1 work-to-rest ratio

Stimulus: High-power intervals combining midline control, loaded pulling/pressing stamina, and maximal cyclical output.

RPE: 9/10

Thursday

Warm-Up Flow

Mobility Prep and Activation

:30/:30 World's Greatest Stretch

5/5 Open Book Thoracic Rotations

:30 Alternating Scorpions

:20 Wrist Circles (each direction)

General Movement Prep

For Quality

6/6 Half-Kneeling Windmills (light KB or DB or bodyweight)

6/6 Single-Arm Overhead Lunges

6 Box Jumps

Metabolic Conditioning

"Forest Sprint"

For Time

24-20-16-12-8-4-2

Alternating Dumbbell Snatch

Box Jump Overs

Dumbbell: 22.5/15lb

Box Height: 24/20in

Score: Time

Goal: 7:00-11:00

Time Cap: 12:00

Stimulus: Short, high-intensity power test emphasizing hip extension, quick turnover, and agility.

RPE: 9/10

Friday

Warm-Up Flow

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

For Quality

8/8 Single-Leg Glute Bridge March

8 Goblet Squats (light KB or DB)

8/8 Reverse Lunges (bodyweight)

:15 Hollow Hold

Strength Conditioning

"Summit Strength"

16:00 EMOM

minute 1: 4 Bench Press

minute 2: Reverse Lunges

minute 3: 16 Sit-Ups

minute 4: Rest

Bench Press: 75%+ and Building to Heavy 4 Rep

Score = Total Load lifted across both lifts

Stimulus: Develop raw upper-body pushing power, single-leg stability, and midline endurance

RPE: 7–8/10