26-30/05/25 Lunchtime

Monday

Warm-Up Flow

Bodyheat + Mobility

200m Run

:15 Passive Hang + :15 Active Hang

:30/:30 Kettlebell Hip Shift

1:00 Alternating 90-90 Hip Switch

10/10 x 90-90 Get-ups

General Prep

10/10m A-Skips + B-Skips

10 Scapular Push-Ups

10 Plank Shoulder Taps

10 Scapular Pull-Ups

10 Ring Rows

Specific Prep

For Quality

5 Bar Kip Swings

5 Pull-Ups (Kipping, Strict, or Jumping)

5 Push-Ups (Can be elevated or kneeling)

10 Air Squats

Workout of the Day

"Candy Land”

3 Sets:

200m Run

10 Pull-Ups

20 Push-Ups

30 Air Squats

400m Run

30 Air Squats

20 Push-Ups

10 Pull-Ups

200m Run

Rest 2:00 between sets

Time Domain: 7-9 min / Set

Time Cap: 12min / set

Total Running Time Cap: 40 minutes

Primary Objective: Maintain smart sets on the bodyweight movements as we dial in our training for Murph. Think about how the volume will play out across all 3 sets here.

Secondary Objective: Complete each set in under 9 minutes

Stimulus: Chipper Mentality and Muscular Endurance / Stamina

RPE: 9/10

Tuesday

Warm-Up Flow

General Prep:

For Quality

1:00 Row

12 Alternating Box Step-Ups

10/10 Single Kettlebell Staggered Stand RDL

:15 Hollow Hold

20 Glute Bridges

Workout of the Day

"Hard Knock Life"

For Time:

Every 4:00 minutes x 4 Sets

300/250m Row

25 Russian Kettlebell Swings

25 Abmat Sit-Ups

Kettelbell: 22.5/15kg

Time Domain: 2:45-3:15/ Set

Time Cap: 3:45 / Set

Stimulus: Posterior Chain and Midline Conditioning

RPE: 7/10

Wednesday

Warm-Up Flow

Bodyheat and Mobility

20/20 Line Hops (Medial + Lateral)

10/10 Quadruped Thoracic Rotations

:30 Puppy Dog Pose

:20/:20 Samson Stretch

General Prep

1-2 Sets: For Quality

:30 Jump Rope Practice

10 Barbell/DB Upright Rows

10 Barbell/DB Strict Press

10 Deep Lunge Mountain Climbers

Workout of the Day

"Hypnotize"

For Reps:

7 Sets:

1:30 AMRAP

50 Double Unders/70 Single Unders

10 Shoulder to Overhead

-Max Lateral Burpees over the Bar

Rest 45 seconds b/t sets

Barbell: 61/43kg

2DB: 17.5/10kg

Goal: 8+ Reps / Set

Stimulus: Upper Body Density /Hip Extension Bias

RPE: 8/10

Thursday

Warm-Up Flow

Body Heat + Mobility

1:00-2:00 Cardio Choice

:30/:30 Samson Stretch

:20/:20 Banded Front Rack Stretch

:30 Alternating Active Pigeon Stretch

General Prep

For Quality

:30 second Echo Bike

12-16 Alternating V-Ups

10 Goblet Cossack Squat

:15 Passive Hang + :15 Active Hang

Workout of the Day

"All of the Lights"

For Calories:

16:00 EMOM

minute 1: 12 Dual Kettlebell Front Rack Reverse Lunges

minute 2: 15 Toes to Bar/Knee Raises

minute 3: Max Calorie Echo Bike

minute 4: Rest

Kettlebells: 2 x 24/16kg

Goal: 15/11+ Calories / Set

Stimulus: Midline and Quad Stamina

RPE: 8/10

Friday

Warm-Up Flow

General Prep:

2:00 Cardio Choice

--

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Box Step-Ups

-Alternating Arm Swings

-Wrist Circles

-Trunk Rotations

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

Secondary Warm-Up / Primer After the Snatch

20 second Wall Supported Handstand Hold

5/5 Single Arm Dumbbell Deadlifts

5/5 Single Arm Dumbbell Hang Snatch

8-10 Alternating Dumbbell Snatch

5 Box Jumps

-

Then Go through Modifications for Handstand Push-Ups and adjust to working loads on the Dumbbell.

Workout of the Day

"Drop it Like it's Hot"

16:00 AMRAP

5 Strict Handstand Push-Ups/10 Pike Push-Ups

10 Alternating Dumbbell Snatch

10 Box Jumps

Dumbbell: 22.5/15kg

Box Height: 24/20in

Goal: ~ 6 Rounds

Stimulus: High Intensity Triplet / Mixed Modal Glycolytic work

RPE: 8/10