12-16/05/25 Lunchtime

Monday

Warm-Up Flow

Body Heat + Mobility (4-6 min)

2:00 Row

— 

:20/:20 PVC Pipe Front Rack Stretch

:30 Extended Plank Reverse Bridge 

:20/:20 Active Pigeon Stretch

:30 Down Dog Toe Touch

General Prep (5-7 minutes)

2 Sets: For Quality

9/7 Calorie Row 

5 Romanian Deadlifts

5 Tall Muscle Clean

: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

6/6 Kettlebell Windmills

20 Bear Plank Shoulder Taps

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 

5 Sumo Deadlift High Pulls

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

6/6 Worlds Greatest Stretch

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