22-26/09/25 Lunchtime

Monday

Warm-Up Flow

Mobility Prep and Activation

:30/:30 Active Pigeon Stretch

:30 Bootstrap Squat + Block and Twist

10 Alternating Cossack Squats (5sec Pause)

:30/:30 Active Scorpion Stretch

General Prep:

For Quality:

:30 Jump Rope

10 Hollow Rocks

10 Arch Rocks

12 Alternating Box Step-Ups

6-8 Bar Kip Swings

3-4 Jumping Pull-Ups with Controlled Lower

Conditioning

“If You Give a Mouse a Pull-Up”

16:00 EMOM

minute 1: -20 Ring Rows

minute 2: 50 Single Unders

minute 3: - Max Dual Dumbbell Step-Ups

minute 4: Rest

Dumbbells: 2x22.5/15kg

Box Height: 20in

Score: Total Reps (Pull-Ups + Step-Ups)

Stimulus: Gymnastics Stamina / Lower-Body Strength-Endurance

RPE: 7–8/10

Tuesday

Warm-Up Flow

General Prep

200m Group Run

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EMOM, Rotate each minute:

Minute 1: 10m A Skips + 10m B-Skips

Minute 2: 5 Romanian Deadlifts + 5 Tall Muscle Cleans, 5 Strict Press, Empty Barbell

Minute 3: 5 Inchworm to Hollow + 10 Hollow Rocks

Minute 4: :40 Second Elevated Prayer Stretch

Conditioning

"Strength and Honor"

For Time:

3:00 AMRAP/1:00 Rest

300m Run

-Max Goblet Squats in remaining time

*Continue until 70 Goblet Squats are complete

KB: 24/16kg

Score: Time

Time Domain: 15:00–19:00

Time Cap: 24:00 (6 Sets)

Stimulus: Heavy Barbell Conditioning / Run Under Fatigue / Power Output

RPE: 8/10

Wednesday

Warm-Up Flow

Mobility Prep and Activation

1:00 Bike

:30/:30 Quadruped Thoracic Rotations

:30 Alternating Scorpions

:30 Alternating Iron Cross Stretch

For Quality

18 Bear Plank Shoulder Taps

12 Glute Bridge Banded Pull-Aparts

12 Deep Lunge Mountain Climbers

9/7 Calorie Echo Bike

Conditioning

“Go, Dog. Go!”

For Calories:

8 Sets

1:00 AMRAP

10 Burpees

- Max Calorie Bike

1:00 Rest

Score: Total Calories

Goal: 50/40+ Calories

Stimulus: Sprint Intervals / Burpee Speed / Max Calorie Output

RPE: 9/10

Thursday

Warm-Up Flow

Mobility Prep and Activation

1:00 Row

:30/:30 Active Pigeon Stretch

:30/:30 Couch Stretch

:15/:15 Quadruped Spinal CARS

:30 Glute Bridge Iso Hold

General Movement Prep

For Quality

8/8 Single Leg Barbell Romanian Deadlifts

8 Hollow Rocks

8 Alternating V-Ups

12 Air Squats

Primer (1 Round @ 50–60% Effort)

200m Row

6 Toes to Bar (or scaled option)

6 Deadlifts

6 Wall Balls

Conditioning

“9/11 Memorial Workout”

For Time:

Buy-In:

2001m Row

--

Then 9 Rounds of:

11 Toes-to-Bar

11 Deadlifts

11 Wall Balls

Barbell: 50/35 kg

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

Score: Time

Time Cap: 20:00

Stimulus: Chipper Feel / Muscular Endurance / Mental Resilience

RPE: 8/10

Friday

Warm-Up Flow

Body Heat & Mobility Flow

1:00 Cardio Choice

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:20 Passive Hang + :20 Active Hang

:30 Wrist & Forearm Stretch (on floor)

General Prep

For Quality

1 Wall Walk + 10 sec Nose to Wall Handstand Hold

3 Hang Muscle Snatch

3 Snatch Grip Push Press

5 Box Jumps or Step-Ups

Conditioning

“Hop on Pop”

15:00 AMRAP

2 Wall Walks

6 DB Hang Power Snatch

10 Box Jumps

Wall Walk: 10in

DB: 15/12.5kg

Box Height: 24/20in

Score: Rounds + Reps

Goal: 5+ Rounds

Stimulus: Shoulder Stamina / Barbell Cycling

RPE: 7.5/10