08-12/12/25 Lunchtime

Monday

Warm-Up Flow

General Prep200m Run

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For Quality

5/5 World's Greatest Stretch

10 Knee Hug + Lunge and Twist

5 Barbell Strict Press + 5 Barbell Push Press

5 Press in Split

2 Split Jerks with Pause in the Catch

Conditioning

“Melts in Your Hands”

For Time:

21-18-15-12-9-6-3

Dual Dumbbell Push Press

*200m Run to Finish Each Round

Dumbbells: 22.5/15kg

Score = Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 11-15 minutes

Time Cap: 18 minutes

Stimulus: Run Capacity and Overhead Pressing Stamina

RPE: 8.5/10

Tuesday

Warm-Up Flow

General Prep

2:00 Row

-

For Quality:

5 Tall Muscle Cleans

:20 Behind the Neck Elbow Punch Throughs

5 Barbell Good Mornings

5 Back Squats

3 Tempo Front Squats (2 Count Down + 2 sec Pause)

6 Scap Pull-Ups + 6 Kip Swings + 3 Strict Knee Raises

Conditioning

"I'm Lovin' It"

15:00 AMRAP

20/16 Calorie Row

15 Toes to Bar/Leg Raises

5 2DB Power Clean

DB: 22.5/12.5kg

Score = Rounds + Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 4-6 Rounds

Score: Rounds & Reps

Stimulus: Barbell Conditioning and Midline

RPE: 8/10

Wednesday

Warm-Up Flow

General Prep

1:30 Cardio Choice

-

For Quality

5 Inchworm Push-Ups

10/10 Single Leg Glute Bridges

15 Glute Bridge Banded Pull Aparts

10 Russian Kettlebell Swings

Strength EMOM

“Have It Your Way”

5 Rounds for Time

25 American Kettlebell Swing

5 Wall Walks

Kettlebell: 24/16kg

Wall Walks: 10in

Score = Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 11-16 minutes

Time Cap: 20 minutes

Stimulus: Upper Body Muscular Endurance and Interference

RPE: 8/10

Thursday

Warm-Up Flow

General Prep

Note: this is meant to be quick, simple and to the point.

250/200m Row or 200m Run

-

10 Alternating Arm Swings

10 Alternating Overhead Lat /Tricep Stretch

:20/:20 Samson Lunge Stretch

-

For Quality:

3 Hang DB Muscle Snatch

3 Hang DB Power Snatch

3 Goblet Squats

3 2DB Push Press

3 2DB Hang Power Clean + Push Jerk

3 2DB Thrusters

6 Bar Kip Swings

6 Ring Rows

Specific Priming and Prep

250/200m Row or 200m Run

-

Getting Working Touches on Weights

3 DB Power Snatch

3 Goblet Squats

3 Bar Facing Burpees

3 2DBPower Clean and Push Jerk

3 Pull-Ups/Ring Rows

5 Push-Ups

5 Wall Balls

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Final Set-Up and Get into the Workout

Mixed Mono Focused Conditioning

"Thanksgiving with the Girls V2"

"Jackie's House"

1000m Row

50 2DB Thrusters 12.5/7.5kg

"Angie's House"

20 Pull-Ups

20 Push-Ups

20 Abmat Sit-Ups

20 Air Squats

"Nancy's House"

400m Run

15 Goblet Squats 24/16kg

"Barbara's House"

20 Pull-Ups/Ring Rows

30 Push-Ups

40 Abmat Sit-Ups

50 Air Squats

"Ingrid and Grettel's House"

5 DB Power Snatch 22.5/12.5kg

5 DB Facing Burpees

5 2DB Clean and Jerk 22.5/12.5kg

5 DB Facing Burpees

"Karen's House"

50 Wall Balls 9/6kg, 10/9ft

Score = Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Cap: 20:00

Stimulus: Fun Classic CrossFit Medley

RPE: 9/10 *This is meant to be a good challenge for the day.

Friday

Warm-Up Flow

Movement and Mobilization

2:00 Cardio Choice

-

:30/:30 Active Scorpion Stretch

:30/:30 Active Pigeon Pose

:30 Childs Pose

:30 Down Dog to Up Dog

Conditioning

“Impossible Is Nothing”

Every 3:00 x 5 Sets

12/9 Echo Bike

36 Double Unders

12 Alternating Dumbbell Snatch

Dumbbell: 22.5/15kg

Score = Sum Total Interval Time

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Domain: 1:30 - 2:00 / set

Time Cap: 2:40 / Set

Stimulus: Leg Stamina / V02 Max

RPE: 8.5/10