18-22/05/25 Lunchtime
- Aaron Marcelino
- Aug 16
- 2 min read
Monday
Warm-Up Flow
Body Heat and Activation
2 Sets
6 Inchworm Push-Ups
Specific Prep
4 Tall DB Muscle Cleans
4 DB Front Squats
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
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
12 Alternating V-Ups
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
Comments