24-28/02/25 Lunchtime

Monday

General Warm-Up

For Quality

10 Cossack Squats

16 Bear Plank Shoulder Taps

10 Alternating Down Dog Toe Touches

16 Glute Bridges w/Pause at the Top

Specific Prep @ Warm-Up Loads

For Quality

10 Air Squats

8 Dual Dumbbell Deadlifts

6 Dual Dumbbell Hang Power Cleans

4 Inchworm Push-Ups

DB Primer

Light DB

3 High Hang Muscle Clean

3 High Hang Power Clean

2 Hang Muscle Clean

2 Hang Power Clean

1 Low Hang Muscle Clean

1 Low Hang Power Clean

– 

Add Loads, so that bars are off the Floor

– 

2 Sets

1 Pause DB Power Clean

1 Slow DB Power Clean

1 DB Power Clean

–

"Piggyback"

For Reps:

15:00 AMRAP

12 Dual Dumbbell Power Cleans

18 Push Ups

24 Air Squats

Dumbbells: 22.5/15kg

Goal: 6-9 Rounds

Score: Rounds & Reps

Stimulus: Cyclical / Complementary Triplet

RPE: 8/10

Tuesday

General Warm-Up: (10 minutes)

EMOM

Minute 1: 45 second Bike

Minute 2: 7.5m Walking Inchworm to Hollow

Minute 3: 8 Scapular Pull-Ups + 8 Ring Rows

Minute 4: 45 second Row

Minute 5: 30-40 second Wall Lean March

Primer: (3-4 minutes)

5/4 Cal Bike

3 Burpees to Target

2 Chest to Bar Pull-Ups or Pull-Up Option

- Rest 1:00 -

5/4 Cal Row

2 Shuttle Runs

1 Wall Walk

"The Doctor"

8:00 AMRAP

12/9 Cal Echo Bike or 13/10 Cal Bike Erg

10 Burpees to Target

8 Chest to Bar Pull-Ups

Rest 2:00 minutes

8:00 AMRAP

12/9 Calorie Row

6 Shuttle Runs

3 Wall Walks

Shuttle Run = 7.5m / 7.5m out and back

Goal: 4-6 Rounds / 10:00 AMRAP

Score: Rounds & Reps

Stimulus: Cyclical / Bodyweight Conditioning

RPE: 8/10

Wednesday

General Warm-Up: (6-8 minutes)

2:00 Cardio Choice

—

20 seconds, Each Movement

-Alternating Arm Swings 

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

20min EMOM

1- 10/6 Cal Bike

2- 8-10 Burpee

3- 10/6 Cal Row

4- 8-10 Pull-Up/Ring Row

5- Rest

Thursday

General  (8 minutes)

8:00 minutes: For Quality

20/20 Lateral Line Hops + Forward and Back Line Hops

8/8 Single Kettlebell Staggered Stance Romanian Deadlift

10 Russian Kettlebell Swings

10 Hollow Rocks

10 Alternating V-Ups

Specific Warm-Up (8-10 minutes)

For Quality

30 seconds Jump Rope Practice

8 Scapular Pull-Ups

8 Bar Kip Swings

15 second Tuck L-Hang

10 Barbell Romanian Deadlifts / Deadlifts with Light Load / Deadlifts @ Working Load

Primer (2 minutes)

25 Single Unders

5 Toe to Bar/Leg Raises

4 Deadlifts

20 Single Unders

4 Toe to Bar/Leg Raises

3 Deadlifts

Then.. Transition into the Workout

"Hide and Seek"

For Time

100 Single Unders

50 Toe to Bar/Leg Raises

40 Deadlifts

100 Single Unders

30 Toe to Bar/Leg Raises

20 Deadlifts

100 Single Unders

20 Toe to Bar/Leg Raises

10 Deadlifts

Barbell Load: 50/35kg

Score = Time

Time Domain: 17-20 minutes

Time Cap: 20 minutes

Stimulus: Chipper / Grip Stamina

RPE: 9/10

Friday

Mobility and Body Heat (5 minutes)

2:00 Cardio Choice

—

:45 Elevated Prayer Stretch

:30/:30 Active Scorpion Stretch

:30/:30 Couch Stretch

General (4-6 minutes)

For Quality

10 Alternating Box Step-Ups

8 Bradford Press with Lockout

6/6 Overhead Split Squats

6 Inchworm Push-Ups

"Chickenrat"

20:00 min

For Time:

1-2-3-4-5-6-7-8-9-10 etc

Push Jerk

Box Jump Overs

DB: 17.5/10kg

Box Height : 24/20in

Time Domain for Conditioning: 5-7 minutes

Time Cap: 20 minutes 

Stimulus: Open Prep / Classic Couplet and Weightlifting

RPE: 9/10