24-28/11/25 Lunchtime

Monday

Warm-Up Flow

Movement and Mobilization

2:00 Cardio Choice

-

:30/:30 Active Scorpion Stretch

:30/:30 Active Pigeon Pose

:30 Childs Pose

:30 Down Dog to Up Dog

10 DB Snatch @lightweight

5 No Jump Burpee

Conditioning

“Sabotage”

For Time:

5-7-9-11-13-15

DB Power Snatch

Burpees

Rest 1:00

15-13-11-9-7-5

Burpees

DB Power Snatch

DB: 22.5/15kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Cap: 18:00

Score: Time to complete

Stimulus: Short sprint-style effort blending explosive barbell cycling with high-intensity burpees. The focus is barbell control and aerobic power under fatigue.

RPE: 9/10

Tuesday

Warm-Up Flow

For Quality

1:00 Cardio Choice

5/5 World's Greatest Stretch

10 Down Dog Calf Gas Pedals

8-10 Reverse Nordic Curls, light range of motion

:20 Wall Sit

“Manion” 

5 Rounds for Time:

400m Run

29 Goblet Squats 24/16kg

In honor of: First Lt. Travis Manion, U.S. Marine Corps

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Cap: 20 minutes

Score = Total Time

RPE: 7–9/10 (builds progressively; endurance and mental toughness piece)

Wednesday

Warm-Up Flow

General Prep

2:00 Cardio Choice

--

For Quality

:15/:15 Active Hang + Passive Hang

8 Bradford Press with Lockout

6 Inchworm Push-Ups

10 Alternating V-Ups

:10 Hollow Hold

Strength EMOM

“Intergalactic”

16:00 EMOM

minute 1: 12/9 Strict Pull-Ups or 20/15 Ring Rows

minute 2: 15 Dumbbell Bench Press

minute 3: 18 GHD Sit-Ups

minute 4: Rest

Loads: Choice

The reps here do not need to be unbroken, however that is the goal and what we are looking for. We would like to choose loads, modifications and scaling that allows for unbroken movements and consistency across all 3 Sets of strength EMOM

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Score = Successful Rounds Completed

Stimulus: Controlled upper-body stamina and midline endurance under steady pacing. Focused on accumulating quality volume across gymnastics, pressing, and core movements without technical breakdown.

RPE: 7–8/10

Thursday

Warm-Up Flow

200m Group Run

-

1:00 Row or Bike

10 Dual Kettlebell Deadlifts, light loads

1:00 Bike or Row

:30/:30 Side Plank

-

10m A-Skips

10m B-Skips

10m High Knees

10m Butt Kicks

Mixed Mono Focused Conditioning

“No Sleep Till Brooklyn”

For Time:

500m Row

100m Farmers Carry

700m Run

30/22 Calorie Echo

100m Farmers Carry

700m Run

Farmers Carry: 2 x 32/24kg Kettlebells or 2 x 32/22.5kg Dumbbells

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Time Cap: 20:00

Score = Total Time

Stimulus: Aerobic endurance and total-body stamina under load. Sustained output across multiple cyclical efforts with repeated midline engagement from heavy carries.

RPE: 7-8/10

Friday

Warm-Up Flow

Mobility Prep and Activation

20 Lateral Line Hops

:30/:30 Active Pigeon Stretch

:30/:30 Quadruped Adductor Rock Backs

:30 Behind the Neck Elbow Punch Throughs

General Movement Prep

For Quality

6 Dumbbell Tall Muscle Cleans

6 Dumbbell Front Squats

6 Dumbbell Push Press

6 Scapular Pull-Ups + 6 Bar Kip Swings + 4-6 Strict Knee Raises

Conditioning Prep and Primer

For Quality

2 Devils Press

3 Dumbbell Thrusters

4 Toes to Bar

Conditioning

“Body Movin’”

12:00 AMRAP

4 Devils Press

8 Dumbbell Thrusters

12 Toes to Bar/Leg raises

Dumbbells: 22.5/15kg

Objectives, Stimulus, Workout Strategy and Movement Modifications:

Goal: 7+ Rounds / ~1:30 / round

Score = Rounds + Reps

Stimulus: Total-body density workout combining posterior chain power, overhead stamina, and midline fatigue in a compact interval. Grip endurance and breathing mechanics are key throughout.

RPE: 8.5–9/10