14-18/04/25 Lunchtime

Monday

Warm-Up

General Prep (8-10min)

400m Run 

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

–

2 Sets: For Quality

10 Ice Skater Hops 

10/10 Wrist Circles

10/10 Alternating Arm Swings

“Piss Excellence” 

5 Rounds for Time

200m Run

9 Burpee Box Jump Overs

6 2DB Power Clean and Push Press

Box: 24/20in

2 DB: 15/10kg

Time Domain: 11:00-15:00

Time Cap: 18:00

Primary Objective: Consistency on the Barbell. Looking to keep each set of Power Clean and Push Jerks in under 45 seconds (9 sec / rep) 

Secondary Objective: Looking to complete the run + burpee box jump overs in under 2:00 minutes each round.  

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

Tuesday

Warm-Up

General Prep:

For Quality

12/9 Calorie Row 

8/8 Curtsey Lunges

6/6 Kettlebell Chainsaw Row

8 Russian Kettlebell Swings 

8 Goblet Cossack Squats

Workout Primer

1 Round through, touching on weights and movements you are planning to hit for the day. 

8/6 Calorie Row 

5 Goblet Squats 

5 Ring Rows

"Shake n' Bake"

For Time:

4 Rounds

30/24 Calorie Row

15 Goblet Squats

30 Ring Rows

Load: 24/16kg

Goal Time Domain: 15-18 minutes

Time Cap: 20 minutes

Primary Objective: We are looking to complete each round in sub 5-6 minutes. 

Secondary Objective: Focus on a priority movement. This will probably be either the Front Squat or Pull-Ups and use this as a good day to lean into development here of big sets on one or the other. The goal will be to maintain good positions and consistent sets across all 3 rounds of each movement. 

Stimulus: Full Body Muscular Endurance Triplet 

RPE: 8/10

- This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.

Wednesday

Warm-Up

General + Specific Prep (8-10min)

2:00 Cardio Choice

— 

For Quality

12 Glute Bridge Banded Pull-Aparts

5/5 Kettlebell Halos

5/5 Kettlebell Windmill

8 Tuck-Ups + 8 Alternating V-Ups

:15 Nose to Wall Handstand Hold

"Crepes Are Just Thin Pancakes"

16:00 EMOM

minute 1: 10-15 Dumbbell Bench Press

minute 2: 15-20 V-Ups

minute 3: 15/15m Kettlebell Mixed Rack + Overhead Carry

minute 4: 3-5 Wall Walks

Dumbbells: 2 x 22.5/15kg

Kettlebells: 2 x 24/16kg

Goal: Complete each movement in under 50 seconds. 

Time Domain: 40-50 sec for exercise. 

Primary Objective: Unbroken Reps across all movements. 

Secondary Objective: Maintain the upper range of each movement rep scheme. 

Stimulus: Muscular Endurance + Strength Builder

RPE: 6/10

Thursday

Warm-Up

General Prep: (5-7 minutes)

1:00 Easy Cardio (Row, Bike, Jog, or Jump Rope)

– 

3 Rounds:

10 Air Squats

5/5 Single-Leg Glute Bridges

5/5 Lateral Lunges

15 Jump Rope (Single Unders or Penguin Taps)

Mobility & Activation (5-7 Minutes)

:30 Wall Sit with Medball Squeeze 

:30/:30 Goblet Squat Ankle Mobility

:30/:30 Banded Hip Opener

:30 Kettlebell Dead-Bugs

Hip Explosive Activation:

2 Sets: For Quality

5 Broad Jumps

5 Tempo Squats 31x1 

Workout Movement Prep (4-5 minutes)

• Double Unders:

  • 30 Single Unders → 15 Double Unders

  • 10 Smooth Double Unders

• Medball Cleans:

  • 5 Deadlifts → 5 Front Squats → 5 Tall Cleans → 5 Full Medball Cleans

  • 3 Fast, Explosive Reps

"The Cougar in the Car"

16:00 AMRAP

2-4-6-8-10-12...

Medball Cleans

10-20-30-40-50-60.... 

Double Unders

*200m Run between sets

Medball: 9/6kg

Goal: 7+ Rounds (Into the round of 16 Medball Cleans + 80 Double Unders

Primary Objective: Complete 7 Rounds of the workout. The focus being on keeping a steady and smooth pace with the first 4 rounds of this moving very quickly before the reps start to add up in rounds 5,6, and 7

Secondary Objective: Unbroken Sets on Double Unders 

Stimulus: Leg Stamina / Short Burner

RPE: 7/10

Friday

Warm-Up: 

General Prep (8-10 min)

3 Sets: For Quality 

9/7 Calorie Echo Bike 

:15 Dead-Hang + :15 Active Hang

:10 Hollow Hold + :10 Arch Hold

8 Archer Push-Ups (4 Each)

6/6 Reverse Lunge to High Knee

Primer

Perform 1 mini-round at workout pace w/o bike: (2min)

5 Toes to Bar/Knee Raises

3 Bar Facing Burpees

5 DB Power Snatch

3 Bar Facing Burpees

5 DB Push Press

Then: Rest 1-2 Minutes Before Starting the Workout.

“If you Ain’t First, You're Last”

For Time:

60 Toe to Bar/Knee Raises

20 Bar Facing Burpees

60/45 Calorie Echo Bike

20 Bar Facing Burpees

60 DB Power Snatch

20 Bar Facing Burpees

30/30 DB Push Press

DB: 15/12.5kg

Time Cap: 20min

Primary Objective: Strategically break all the working movements between the burpees into manageable chunks that will allow you to stay moving and steady throughout the workout. 

Secondary Objective: Maintain Consistent pacing throughout the workout on the Burpees.

Stimulus: Chipper / Full Body Muscular Endurance and Stamina

RPE: 9/10