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

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@ 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 Standing Straight Arm Banded Lat Pull Downs

:10 Hollow Hold

:10 Arch Hold

10 Alternating V-Ups

5/5 Crossover Step-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

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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

8/8 Single KB Staggered Stance Deadlift

10 Russian Kettlebell Swings

6 Inchworm Walk-Out to Hollow

10 Deep Lunge Mountain Climbers

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

:30 Down Dog Calf Gas Pedals

:30/:30 Active Scorpion Stretch

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

Specific Barbell Prep and Primer

For Quality

3 DB High Hang Muscle Cleans

10 Behind the Neck Elbow Punch Throughs

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