18-22/05/25 Lunchtime

Monday

Warm-Up Flow

Body Heat and Activation

2 Sets

10 Bend and Bows

10 Bootstrap Squats

10 Bird Dog From Crawling

6 Inchworm Push-Ups

10 Down Dog Toe Touches

Specific Prep

4 Tall DB Muscle Cleans

4 DB Front Squats

4 Tall DB Squat Cleans

4 Hang DB Squat Cleans

8 Bar Kip Swings

4 Strict Knees to Chest

Workout of the Day: (Partner Conditioning)

"Harry and Lloyd"

For Rounds + Reps: With a Partner

20:00 AMRAP

30/24* Calorie Row

20 Hang DB Squat Cleans

20 Lateral Burpees over the DB

30 Toes to Bar/Knee Raises/Leg Raises

DB: 22.5/12.5kg

M/F Teams = 27 Calorie Row

Score = rounds + reps

Tuesday

Warm-Up Flow

General Prep

For Quality

300/250m Row

10 Kettlebell Deadlifts

10 Deep Lunge Mountain Climber

8 Scapular Pull-Ups

8 Ring Rows

Workout of the Day

"Samsonite… I Was Way Off!"

Every 10:00 x 2 Sets

300/250m Row

10 Burpees

20 American Kettlebell Swings

10 Burpees

20 American Kettlebell Swings

10 Burpees

300/250m Row

Kettlebell: 24/16kg

Stimulus and Objectives: 

Goal: 5:00 - 6:30 / per set

Score = Average Time / Set

Stimulus: Lactate Endurance 

RPE: 9.5/10

Wednesday

Warm-Up Flow

General Prep

For Quality

12 Alternating Box Steps

8/8 Single Leg Barbell Romanian Deadlift

10 Barbell Sumo Stance Good Morning

12 Alternating V-Ups

10 Banded Overhead Press

Workout of the Day

"He Must Work Out"

For Quality

Every 4:00 x 5 Sets

4 Sumo Deadlift

8 Dual Dumbbell Strict Press

12 Dual Dumbbell Step-Ups

16 Sit-Ups

Sumo Deadlift: 100/50kg

Strict Press: 15/12.5kg

Dual Dumbbell Step-Ups: 22.5/15kg, 20in

Score = Completion. Load in Notes

Suggested Loading: 70-75% of 1RM Deadlift for Sumo Deadlift

Stimulus and Objectives:

Goal: Complete all 5 sets with controlled pacing and focus on movement integrityTime Domain: ~3:00–3:30 per round

Stimulus: Strength-Endurance / Midline Integrity & Movement Control

RPE: 6.5–7.5/10

Thursday

Warm-Up Flow

General Warm-Up:

For Quality

1:00 Echo Bike

10 Bootstrap Squats

:30 Jump Rope

1 Wall Walk + :15 Nose to Wall Handstand Hold

Primer

Perform @ Working Pace

1 Set

10/7 Calorie Echo Bike

8 Wall Balls

20 Single Unders

2 Wall Walks

Workout of the Day

"Mutt Cutts"

Every 3:00 x 6 Sets

12/9 Echo Bike

15 Wall Balls

30 Single Unders

3 Wall Walks

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

Score = Average Time / Set

Stimulus and Objectives

Goal: Maintain 2:00–2:30 per round across all 10 sets

Stimulus: Muscular Endurance / Stamina Repeatability

RPE: 8–8.5/10

Friday

Warm-Up Flow

Body Heat & Mobility Flow

400m Run

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:20 Hanging Dead Hang or Scap Pull-Up Hold

:30 Wrist & Forearm Stretch (on floor)

General Prep

4 Burpees

6/6 Dumbbell Hang Muscle Snatch

8 Scapular Pull-Ups + 8 Bar Kip Swings

Workout of the Day

“Helena”

3 Rounds for Time

400m Run

12 Pull-Ups/24 Ring Rows

21 Alternating Dumbbell Snatches 

Dumbbell: 22.5/15kg

Stimulus and Objectives:

Goal: 9:00–13:00

Time Cap: 15:00

Stimulus: High-Skill Conditioning / Grip + Pulling Stamina

RPE: 8.5/10