10-14/03/25 Lunchtime

Monday

General Movement Prep

For Quality

20/20 Line Hops (Forward and Back + Lateral)

10 Bootstrap Squats

10 Alternating Step-Ups

10/10 Staggered Stance Single Dumbbell Romanian Deadlift @ Warm-Up Loads

10 Dumbbell Goblet Squats @ Warm-Up Loads

– 

Specific Prep

2 Lateral Shuttle Runs

6/6 Dumbbell Snatch @ Warm-Up Loads

8 Alternating Goblet Step-Ups

8 Goblet Squats

2 Shuttle Runs

6/6 Dumbbell Snatch @ Workout Loads

8 Alternating Goblet Step-Ups

"Ron" 

15:00 AMRAP

6 Shuttle Runs 

12 Dumbbell Hang Snatch, Right

12 Dumbbell Hang Snatch, Left

16 Box Step Ups

Shuttle Run = 7.5 / 7.5m Out and Back

Dumbbell: 1.52/7.5kg

Box: 24in/20in

Score = Rounds + Reps

Goal: ~4 Rounds

Primary Objective: Unbroken Goblet Step Ups

Secondary Objective: Consistent Shuttle Run Pace

Stimulus: Leg Stamina, Muscular Endurance, and Movement Efficiency in the Dumbbell Snatch

RPE: 8/10 

Tuesday

General Warm-Up: (8-10 minutes)

For Quality

1:00 Cardio Choice

5/5 World’s Greatest Stretch

6/6 Half Kneeling KB Windmill

6/6 Single Arm Ring Rows

10 Ring V-Outs

Specific Warm-Up

For Quality

6 False Grip Ring Row

6 Bar Kip Swings

10 second Tuck L-Hang

4 Burpees + 4 Box Jump Overs

8/6 Calorie Bike

"Live Ammo"

12:00 EMOM

minute 1: 8 Burpee Box Step-Ups

minute 2: 12 Kipping Knees to Chest

minute 3: Max Calorie *Bike

minute 4: Rest

Box: 24/20in

*Any Bike for the Day

Score = Total Sum Calories

Goal: Complete 18/13+ Cals 

RPE: 9/10

Stimulus: Quad and Midline Stamina

Wednesday

General Warm-Up: (4-6 minutes)

2:00 Cardio Choice

—

:20/:20 second Banded Front Rack Stretch

:30/:30 second Active Scorpion Stretch

20 Down Dog Toe Touches

40-60 seconds Alternating Active Pigeon Stretch

Barbell Specific Primer (3-5 minutes)

2-3 Sets, Building Loads to starting weights

1 Slow Deadlift

3 TnG Deadlift

"Hunting Trip"

5 Rounds For Time

60 Single Unders

15 Deadlifts

12 Hang Power Cleans

9 Shoulder to Overhead

Barbell Load: 34/25kg

DB: 17.5/10kg

Goal Time Domain: 12-15 minutes

Time Cap: 18 minutes

Primary Objective: Barbell Cycling Efficiency and Movement Mechanics.

Secondary Objective: Consistent pacing each round with the goal of maintaining close to 2 minutes per round. 

Stimulus: Barbell Cycling Efficiency

RPE: 9/10

Thursday

General /Specific Movement Prep (6-8 minutes)

2 Sets: For Quality

200m Run

1:00 Row, Increasing Intensity each set

10m Knee Hug Lunge and Twist

10m Walking Inchworm to Hollow Body Hold

10 Alternating Cossack Squats

"Time Capsule"

Every 6:00 x 3 Sets

400m Run

300m Row

20 Air Squats

10m Bear Crawl

Goal: Sub 5:00 minutes / set

Stimulus: Aerobic Threshold / Gymnastics Skill Practice

RPE: 7/10

Primary Objective: Complete each working set in under 5:00 minutes 

Secondary Objective: Consistency across all 5 sets

Friday

Mobility and Body Heat (5-7 minutes)

2:00 Cardio Choice

:30/:30 second Couch Stretch

:20 second Extended Plank Reverse Bridge

:30 second Puppy Dog Pose

Specific Prep (6-8 minutes)

6 No Jump Burpees

3 Hang Muscle Snatch

6 Russian Kettlebell Swings

8 Abmat Sit-Ups

6 No Jump Burpees

6 American Kettlebell Swings

8 Abmat Sit-Ups

“Knope”

15:00 AMRAP

10 Burpees

15 Russian Kettlebell Swings

25 Abmat Sit-Ups

Kettlebell Load: 16/8kg

Goal: ~ 3 Rounds 

Primary Objective: Complete each round in under 2:30

Secondary Objective: Maintain consistency across all rounds today for the entire 8:00 AMRAP

Stimulus: Midline + Hip Extension / Sprint Triplet

RPE: 7/10