23-27/06/25 Lunchtime

Monday

Warm-Up

General Prep

1:30 Bike Easy

--

Mobility and Activation

10/10 Arm Circles (Forward / Back)

:15/:15 PVC Pipe Front Rack Stretch

10 Prone PVC Pipe Behind the Neck Presses

:20 Extended Plank Reverse Bridge

Workout of the Day

"Morpheus"

For Load:

18:00 EMOM

Minute 1 - 15/11 Calorie Bike

Minute 2 - 10 Goblet Lunges

Minute 3 - 15/11 Calorie Row

Stimulus: Barbell Conditioning with Interference Fatigue.

RPE: 9/10

Tuesday

Warm-Up Flow

General Prep:

For Quality

:30 Jump Rope

6 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

:15 Dead-Hang + :15 Active Hang

10 Ring Rows

Workout of the Day

"Trinity"

Every 3:00 x 5 Sets

50 Double Unders/70 Single Unders

15 Dumbbell Bench Press

10 Burpee Pull-Ups/Burpee Ring Rows

Dumbbells: 2 x 22.5/15kg

Goal: Complete each round in 2:00–2:30, allowing at least :30 rest per interval

Stimulus: Upper body stamina and high-skill density with aerobic repeatability

RPE: 8/10

Wednesday

Warm-Up Flow

General Prep, Activation, and Mobility

200m Run

--

1 Set:

10 PVC Pipe Pass Throughs

10 PVC Pipe Around the Worlds

:15/:15 PVC Pipe Prayer Stretch

10 Hollow Rocks

10 Alternating V-Ups

10 Scapular Pull-Ups

:15 Tuck L-Hang

Workout of the Day

“Sentinel Storm”

For Max Reps

2 Sets:

8:00 AMRAP

1000m Run

25 Toes to Bar/Knee Raises/Leg Raises

- Max Sit Ups

Rest 2:00 b/t sets

Goal: Accumulate 10–20 Sit Ups / set (Total of 50 Reps +/- 5-10)

Stimulus: Gritty aerobic threshold effort with midline and grip interference into high-skill barbell cycling

RPE: 9/10

Thursday

Warm-Up Flow

Mobility and Activation Work

For Quality

1:00 Cardio Choice

:30/:30 Banded Front Rack Mobility:

:30/:30 Banded Hip Distraction

:30 Elevated Prayer Stretch

Specific Movement Prep

2 Sets:

1 Wall Walk + :10 Nose to Wall Handstand Hold

10 Medball Front Squats / Wall Balls

12 Alternating Box Step-Ups / 10 Box Jumps / 8 Box Jump Overs

Workout of the Day

"Walking on the Walls"

For Time

200m Run

5 Wall Walks

15 Wall Balls

20 Box Jump Overs

30 Wall Balls

20 Box Jump Overs

15 Wall Balls

5 Wall Walks

200m Run

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

Box Jump Over: 24/20in

Goal: 7-12 minutes

Time Cap: 15 minutes

Stimulus: Shoulder / Quad Interference and Muscular Stamina

RPE: 8.5/10

Friday

Warm-Up Flow

General Prep, Mobility and Activation Work

For Quality

250/200m Row

15 Banded Good Mornings

10 Bulgarian Ring Rows

:15 Hollow Hold

:15 Arch Hold

10 Alternating Scorpions

Workout of the Day

"The Oracle"

3 Rounds for Time

12-9-7 Chest to Bar or 24-18-14 Ring Rows

500/450m Row*

24-18-14 Deadlift

Barbell: 75/45kg

Goal: Finish between 9–13 minutes

Time Cap: 16:00

Stimulus: Grip-intensive push through high-skill gymnastics and pulling stamina

RPE: 9/10