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12-16/01/26 Lunchtime

Monday

Warm-Up Flow

General Prep

For Quality

4/4 World's Greatest Stretch (Slow and Deliberate)

8/8 Single Arm Dumbbell Upright Row

10 Alternating Goblet Cossack Squats

8 Scapular Push-Ups

6/6 Single Arm Ring Rows

6 Med Ball Squats + 6 Med Ball Press


Workout Prep and Primer

Build to working loads on Dumbbell Snatch + Perform 6-8 Wall Balls going over form and points of performance.

6-8 Bar Kip Swings

3-4 Jumping Pull-Up with Smooth Eccentric or 8-10 Ring Rows

-

@ Working loads and Pace Perform 1 set of ...

6 Wall Balls

4 Pull-Ups

4 Alternating Dumbbell Snatch


Conditioning

"The Reset Button"


For Time:

Every 2:15 x 7 Sets

12 Wall Balls

10 Pull-Ups

8 Alternating Dumbbell Snatch


Dumbbell: 22.5/15kg

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


Score = Average Time / Set


Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 1:15-1:35/Set


Stimulus: Muscular Endurance and Stamina

RPE: 8/10


Tuesday

Warm-Up Flow

General Prep

For Quality

400m-200m

6 Inchworm Push-Ups

20 Plank Shoulder Taps

10/10 Single Leg Glute Bridges

8 Barbell RDL's

6 Tall Muscle Cleans and Press


Primer After the Push Press

200m Run

7/5 Push-Ups

3 DB Clean and Jerks @ working loads


Conditioning

"Fresh Start"


For Time

400m Run

30/25 Push-Ups

15 DB Power Clean and Push Jerk

400m Run

30/25 Push-Ups

15 DB Power Clean and Push Jerk

400m Run


DB: 15/10kg


Score = Time


Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal Time Domain: 11-15 minutes

Time Cap: 17 minutes


Stimulus: Chipper Style Endurance Workout

RPE: 8/10


Wednesday

Warm-Up Flow

General Prep

For Quality

1:00 Row

:30 Jump Rope Practice

:10 Hollow Hold

:10 Arch Hold

10 Alternating V-Ups


Specific Prep:

8 Bar Kip Swings

6 Kipping Knees to Chest

15 Double Unders or 30 Single Unders

6 Dumbbell Step-Overs @ Warm-Up Weights

10/8 Calorie Row

-

4-6 Toes to Bar or Modification (Alt TTB, Toes to Target, Knees to Chest)

15 Double Unders or 30 Single Unders

6 Dumbbell Step-Overs @ Working Weights

10/8 Calorie Row


Conditioning

"The Countdown"


For Rounds + Reps

20:00 AMRAP

20 Toes to Bar

50 Double Unders/100 Single Unders

20 Single Dumbbell Step-Overs

50 Double Unders/ 100 Single Unders

20/15 Cal Row


Dumbbell: 22.5/15kg

Box Height: 24/20in


Score: Rounds + Reps


Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 4-5 Rounds


Stimulus: Midline and Grip Endurance

RPE: 7-7.5/10 (Look to start conservatively and build pace


Thursday

Warm-Up Flow

General Prep

For Quality @ Progressive Intensity and Loading

8/6 Calorie Bike

10 Russian Kettlebell Swings


Conditioning

"Clean Slate"


For Time:

Every 5:00 x 3 Sets

9 American Kettlebell Swings

11 Line Facing Burpees

13/10 Calorie Bike Sprint


Kettlebell: 24/16kg

Bike: Echo / Assault / Bike Erg


Score = Average Time / Set


Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 1:15-1:45/Set


Stimulus: Sprint Capacity / Lactate Clearance

RPE: 9.5/10


Friday

Warm-Up Flow

Mobility Prep and Activation

1:30 Cardio Choice


Specific Barbell Prep and Primer

For Quality

3 DB High Hang Muscle Cleans

5 Good Mornings

5 DB Front Squats


Skill + Weightlifting EMOM

"Champagne Problems"


For Reps and Load

10;00 EMOM

minute 1: 5 DB Front Squats

minute 2: 12/10 Cal Bike


RPE: 7/10

 
 
 

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