19-23/05/25 Lunchtime
- Aaron Marcelino
- May 17, 2025
- 3 min read
Monday
Warm-Up Flow
Body Heat + Mobility
2:00 Row
—
:20/:20 Samson Lunge Stretch
:20/:20 Active Pigeon Stretch
Specific Prep
For Quality
8 Goblet Cossack Squats
8 Up Downs
8 Scapular Pull-Ups
8-10 Ring Rows
–
For Quality
8 Bar Kip Swings
4-6 Jumping Pull-Ups with Controlled Eccentric
4 Burpees (Focused approach on descending fast and on the ascent leading with the hips)
Workout of the Day
"Back in Black"
For Time
500m Row
25 Burpees
50 Pull-Ups/Ring Rows
25 Burpees
500m Row
Time Domain: 9-12min
Time Cap: 15min
Primary Objective: Complete the burpees in sub 2 minutes and the pull-ups in sub 3 min
Secondary Objective: Complete the workout in under 12min
Stimulus: Chipper Conditioning and Aerobic Capacity
RPE: 9/10
Tuesday
Warm-Up Flow
Body Heat, Mobility, Activation
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
Specific Prep
For Quality
8 2DB Romanian Deadlifts
4 Strict Press
6 Bar Kip Swings
4 Strict Knee Raises
Workout of the Day
"Open 13.4"
7:00 AMRAP
3-6-9-12-15…
2DB Power Clean and Push Jerk
Toes to Bar
2DB: 17.5/12.5kg
Goal: Complete the round of 12 +12 and into the round of 15 clean and jerks and 15 toes to bar (60+ Reps)
Primary Objective: Keep the Clean and Jerks to quick singles, maintaining a pace of under 6 seconds / rep
Secondary Objective: Maintain sets of 3+ on Toe to Bar
Stimulus: Barbell / Midline Conditioning
RPE: 9/10
Wednesday
Warm-Up Flow
General Prep
For Quality
1:00 Run or Bike
:15 Active Hang + :15 Passive Hang
6/6 Single Arm Ring Rows
10 Kettlebell Deadlifts
:30 Jump Rope Practice
–
8 Russian Kettlebell Swings + 6 American Kettlebell Swings
30 Double Unders or 50 Single Unders
Workout of the Day
"Paradise City"
3 Rounds for Time
400m Run
25 American Kettlebell Swings
3/2 Rope Climbs/Get Ups
1k *Bike
50 Single Unders
Kettlebell: 24/16kg
*Bike can be Bike Erg, Echo Bike, or Assault Bike
Time Cap: 20 minutes
There will more than likely be athletes that get time capped today and that is totally okay especially for this style of workout with long aerobic work.
Primary Objective: Complete the workout in under 40 minutes
Secondary Objective: Keep the runs and Bikes as close to 2 minutes as possible
Stimulus: Muscular Endurance and Aerobic Threshold
RPE: 7-8/10
Thursday
Warm-Up Flow
Bodyheat and Mobility
2:00 Cardio Choice
–
General Prep
6 Inchworm Push-Ups
10 Alternating Box Step-Ups
6 2DB Strict Press
6 2DB Front Squats
Specific Prep
2 Partial Wall Walks
5 2DB Thrusters
5 No Jump Burpees
5 Box Jump
1 Full Walk Walk
3 2DB Thrusters (Warm-Up Load)
5 Burpee Box Jump Overs
Workout of the Day
"Slippery When Wet"
5 Sets: For Time
3 Wall Walks
5 2DB Thrusters
10 Burpee Box Jump
Rest 1:00 b/t sets
2DB: 17.5/10kg
Box Height: 24/20in
Goal Time Domain: 12-16 minutes (including the rest minute)
Time Cap: 20 minutes
Primary Objective: Complete each set as close to 2 minutes as possible. Expected time domain is 2:00-2:30 / set
Secondary Objective: Keep each set as consistent as possible across
Stimulus: Upper Body interference and density
RPE: 8/10
Friday
Warm-Up Flow
General Prep:
2:00 Cardio Choice
–
For Quality
:30 Dead-Bug
:30 Bird Dog
:15 Passive Bar Hang + :15 Active Bar Hang
10 Ring Rows
Workout of the Day
"Electric Eye"
4 Sets
2:00 AMRAP
15 Sit-Ups
10 Deadlifts
-Max Strict Pull-Ups/Ring Rows
-Rest 2:00 b/t sets -
Barbell: 50/35kg
Goal: Complete 10/8+ reps / set
Primary Objective: Complete the buy-in with at least 30 seconds remaining on the clock to knock out our strict pull-ups.
Secondary Objective: Keep each set as consistent as possible across
Stimulus: Upper Body interference and density
RPE: 8/10
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