16-20/02/26 Lunchtime

Monday

Warm-Up Flow

General Warm-Up:

2:00 Cardio Choice

10 PVC Pipe Passthroughs

10 PVC Pipe Around the Worlds

:15/:15 Standing PVC Pipe Prayer Stretch

10 Bootstrap Squats

:15/:15 Active Scorpions

-

For Quality

6 Scapular Pull-Ups

6 Bar Kip Swings

6 /6 Single Arm Rotational Ring Rows

6 Ring V-Outs

6 Bulgarian Ring Rows

Weightlifting / Strength and Gymnastics Skill

"The One"

20:00 EMOM

Minute 1: 14 Goblet Squats

Minute 2: 10 Ring Rows

KB @ 24/16kg

Score =Total Reps Completed

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Complete all overhead squat reps unbroken and hit consistent BMU numbers /sets each round

Stimulus: Shoulder stamina, midline control, and high-skill gymnastics under repeatable fatigue

RPE: 8/10

Tuesday

Warm-Up Flow

General Prep

For Quality

1:00 Row

5/5 World's Greatest Stretch

20 Lateral Line Hops

:20/:20 Side Plank

10 Down Dog Toe Touches

Mixed Modal Conditioning

"Speed"

15:00 AMRAP

10 Lateral Burpee Over Rower

300m Row

50 Double Unders/60 Single Unders

Score = Rounds + Reps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 4–6 rounds

Stimulus: High-tempo conditioning with cyclical engine work and light gymnastics interference

RPE: 8–8.5/10 (Open-esc) style workout

Wednesday

Warm-Up Flow

General Prep

For Quality

6/6 Kettlebell Halo

6/6 Kettlebell Windmill

6 Up Dog to Down Dog Pike Push-Up

10 Hollow Rocks

10 Alternating V-Ups

Primer for the Workout

3 DB Power Clean and Jerks, Light Loads

3-4 Kipping Knees to Chest

3-4 Building Toes to Target / Toes to Bar

3 DB Power Clean and Jerks @ Working Loads

3 Toes to Bar / Mod for the Day

Conditioning

"Open 13.4"

7:00 AMRAP

3-6-9-12.....

2DB Clean and Jerk

Toes to Bar

2DB: 22.5/15kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Advance well past the 15s

Stimulus: Ascending barbell cycling and midline stamina under a tight time constraint

RPE: 9/10

Thursday

Warm-Up Flow

General Prep

2:00 Cardio Choice

-

For Quality

10 Alternating Goblet Cossack Squats

10 Alternating Box Step-Ups

5 Walking Inchworm to Hollow

10 Dead-Bugs

10 Bird-Dogs

Specific Prep

For Quality:

9/7 Calorie Echo Bike

6 Dual Dumbbell Box Step-Ups

2 Partial Wall Walks to Pike (3sec Hold)

Strength Conditioning

"Street Kings"

For Time

Every 3:00 x 5 Sets

12 Dual Dumbbell Box Step-Ups

15/11 Echo Bike

3-4-5-6-7 Wall Walks

Dumbbells: 2 x 22.5/15kg

Box Height: 24/20in

Wall Walk: 10in From Wall

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: Complete each set inside the 3:00 window with minimal variance, only slight as the wall walks increase in reps.

Stimulus: Unilateral leg stamina, cyclical output, and increasing shoulder fatigue

RPE: 7.5/10

Friday

Warm-Up Flow

General Prep

2:00 Cardio Choice

-

For Quality:

8/8 Staggered Stance Single KB RDL

10 Russian Kettlebell Swings

8 Goblet Squats

6 Bar Kip Swings

6 Ring Rows + 10 sec Ring to Chest Hold

Specific Prep:

8 Medball Deadlifts

8 Medball Squats

8 Medball Presses

6 Kip Swings, Building Height Towards Chin Over Bar Pull-Ups

4 Deadlifts @ light loads from the floor

-

6 Wall Balls @ Working Loads

4 Pull-Ups / Jumping Pull-Ups / Banded Pull-Ups / or Ring Rows

4 Deadlifts @ moderate loads to working loads

-

4 Deadlifts @ Working Weights

4 Pull-Ups

4 Wall Balls

Conditioning / Triplet

"John Wick"

For Time:

25-20-15-10-5 Deadlifts

15-15-15-15-15 Pull-Ups

5-10-15-20-25 Wall Balls

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

Barbell: 84/57kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 12–18 minutes

Time Cap: 20 minutes

Stimulus: Mid-length triplet with escalating fatigue

Workout RPE: 8.5–9/10 (Open Style Conditioning)