12-16/05/25 Lunchtime
- Aaron Marcelino
- May 10
- 3 min read
Monday
Warm-Up Flow
Body Heat + Mobility (4-6 min)
2:00 Row
—
:20/:20 PVC Pipe Front Rack Stretch
:20/:20 Active Pigeon Stretch
General Prep (5-7 minutes)
2 Sets: For Quality
9/7 Calorie Row
5 Romanian Deadlifts
:20 Behind The Neck Elbow Punch Throughs
5 Barbell Good Mornings
5 Front Squats
Workout of the Day
"Bend and Snap"
Every 3:00 x 4 Sets
10/8 Calorie Row
12 Deadlifts
9 2DB Hang Power Cleans
6 2DB Front Squats
Barbell: 354/25kg
2DB: 17.5/12.5kg
Goal: Complete each set in under 2:00 minutes
Cap: 2:30 / set
Primary Objective: Complete each set in under 2:00 minutes
Secondary Objective: Complete the barbell as 11 Deadlifts into an unbroken complex of 1 deadlift + 9 Hang Power Cleans + 6 Front Squats
Stimulus: Barbell Cycling / Lactate Endurance
RPE: 8/10
Tuesday
Warm-Up Flow
General Prep: (6-8 min)
For Quality
:30 Jump Rope
10 Alternating Box Step-Ups
8-10 Elevated Push-Ups @ 21x1 Tempo
Specific Prep / Primer (8-10 minutes)
5 Burpees
5 Box Jump Overs
20-30 Double Unders or 40-50 Single Unders
5 Push-Ups or Modification
3 Burpee Box Jump Overs
20-30 Double Unders or 40-50 Single Unders
Workout of the Day
"I'm Not Even Mad!"
For Time
2-4-6-8-10
Burpee Box Step-Ups
50 Single Unders
10/8 Elevated Push-Ups (On Box)
Box Height: 24/20in
Goal Time Domain: 7-11 minutes
Time Cap: 12 minutes
Primary Objective: Complete the total workout in under 10 minutes
Secondary Objective: Keep the Double Unders and Push-Ups to under 1:00
Stimulus: Upper Body Density / Interference
RPE: 7/10
Wednesday
Warm-Up Flow
General Prep (3-5 minutes)
200m Run
:15 Active Hang + :15 Passive Hang
:20 Hollow Hold
10 Alternating Cossack Squats
8 Scapular Pull-Ups + 8 Bar Kip Swings
10 Hollow Rocks
10 Alternating Reverse Lunges
Specific Prep (4-6 minutes)
Take through Pull-Up Modifications and Adjustment for the day
200m Run
6 Bar Kip Swings + 6 Kipping Pull-Ups or Jumping Pull-Ups
8 Sit-Ups
10 Air Squats
Workout of the Day
"What, Like It's Hard?"
2 Sets For Time:
200m Run
15 Jumping Pull-Ups
20 Sit-Ups
30 Air Squats
200m Run
Rest 2:00 b/t sets
Goal Time Domain: 7-11 minutes / set
Time Cap: 12 minutes / set
Total Running Time Cap: 20 minutes
Primary Objective: Complete each set in under 9 minutes
Secondary Objective: Maintain consistent pacing across with the focus on a strong run pace to start, right into the pull-ups.
Stimulus: Murph Prep Style Workout
RPE: 8.5/10
Thursday
Warm-Up Flow
Body Heat, Mobility, Activation (5-7 min)
2:00 Cardio Choice
10 Down Dog to Up Dogs with 1sec Pause at Each Position
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
:30 Dead-Bug
:30 Bird Dogs
General Prep (4-6 min)
For Quality
15 Banded Good Mornings
5 Piked Push-Ups
1 Wall Walk + :15 Nose to Wall Handstand Hold
5 Barbell Sumo Deadlifts
5 Barbell Upright Rows
Specific Prep (6-8 minutes)
With an Empty Bar, focusing on positions
8 Barbell Deadlifts (Traditional Stance and Grip)
8 Bar Strict Press
- Add Loads -
5 Barbell Deadlifts (Focus on Set-Up from the floor)
5 Barbell Strict Press with light loads
Workout of the Day
"So Much Fun, It Should Be Illegal!"
16:00 AMRAP
4 Dual Dumbbell Tall Kneeling Strict Press
8 Kettlebell Sumo Deadlift High Pull
Barbell: 20/12kg
DB: 15/10kg
Goal: 6+ rounds
Primary Objective: Keep all rounds to under 1:30, even with the cumulative fatigue towards the later half of this workout
Secondary Objective: Unbroken Movements
Stimulus: Push/Pull Muscular Endurance and Stamina
RPE: 7/10
Friday
Warm-Up Flow
Body Heat, Mobility, Activation (4-6min)
1:30 Cardio Choice
:30/:30 Active Scorpion Stretch
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch
General Prep (5-7 min)
For Quality
10 Alternating Box Step-Ups
8 Bar Kip Swings
6 Hanging Strict Knee Raises
6/6 Single Arm Dumbbell Hang Snatch @ Warm-Up Loads
Workout of the Day
"Bruiser’s Bootcamp"
Every 2:00 minutes x 6 Sets
8 Hanging Knee Raises
5/5 Single Arm Dumbbell Hang Snatch
12 Box Step-Overs
Box Height: 24/20in
Dumbbell: 12.5/7.5kg
Goal: ~1:30 / Set
Primary Objective: Quick Transitions and Unbroken Movements
Secondary Objective: Work to descend splits across. This would mean starting off at around that 1:40 mark and descending to the 1:20 mark
Stimulus: Upper Body Density / Interference
RPE: 7/10
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