28/04-02/05/25 Lunchtime

Monday

Warm-Up Flow

Body Heat + Mobility (4-6 min)

1:30 Cardio Choice

:20/:20 Samson Lunge Stretch 

:30 Puppy Dog Pose

:30 Alternating Active Pigeon Stretch

General Prep (4-6 min)  

For Quality 

8 Barbell Kang Squats 

5/5 Pistol Box Step-Downs 

:30 Dead-Bug 

:30 Bird-Dog

Workout of the Day

"District Throwdown"

For Time:

21-15-9

Deadlifts

Box Step-Overs

*200m Run Between Sets

Load: 60% of 1RM 

Box Height: 24/20in

Time Domain: 7-12min

Time Cap: 15 min

Stimulus: Sprint effort, power output, and fatigue resistance

RPE: 9/10

Tuesday

Warm-Up Flow

General Prep: (6-8 min)

200m Run

– 

2 Sets: 

1 Wall Walk + :10-15 Nose to Wall Handstand Hold

10 Hollow Rocks

10 Supermans

8 Barbell Upright Rows

8 Bradford Press with Lockout

-

100m Run 

8 Toe to Bar 

5 Shoulder to Overhead at Working Loads

Workout of the Day

"The Jedi Trials"

For Time

Every 5:00 x 4 Sets

300m Run

15 Kipping Knees to Chest

12 Shoulder to Overhead

Barbell Load: 34/25kg

2DB: 12.5/10kg

Score: Slowest Round

Goal: 3:30-4:00 / Round

Stimulus: Lactate threshold, aerobic power, and midline stamina

RPE: 8.5/10

Focus: Smooth running, smart grip management, aggressive but efficient shoulder-to-overhead reps

Wednesday

Warm-Up Flow

General Prep: (4-6 min)

2 Sets: 

1:00 Row or Bike Alternating Rounds

5 Inchworm Push-Ups 

10 Bootstrap Squats 

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

Primer (2min)

12/9 Calorie Row or Bike

5 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups

10 Push-Ups / Elevated Push-Ups

15 Air Squats

12/9 Calorie Row or Bike

Workout of the Day

"Dune"

3:00 Max Calorie Row

- Rest :30 -

3:00 AMRAP of "Cindy"

- Rest :30 -

3:00 Max Calorie Echo Bike

- Rest :30 -

3:00 AMRAP of "Cindy"

- Rest :30 -

3:00 Max Calorie Row

Rest 3:00 b/t sets

Score = Sum Total of Rep (All 8 Sets Combined)

“Cindy” = 5 Pull-Ups/10 Ring Rows + 10 Push-Ups + 15 Air Squats

Goal: Maintain strong, sustainable efforts across both sets

Stimulus: Aerobic capacity, muscular endurance, and mental resilience

RPE: 8/10

Focus: Consistent output on machines, fast and efficient bodyweight movement on "Cindy"

Thursday

Warm-Up Flow

Body Heat + Mobility

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs 

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep

For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 DB Hang Muscle Snatch + 5 DB Hang Power Snatch + 6-8 Reactive Quarter Squat Jumps

Specific Prep 

3 Slow DB Power Snatch

3 DB Power Snatch

3 Bar Facing Burpees

Workout of the Day

"Echoes of Earth"

Every 8:00 x 3 Sets

12 Bar Facing Burpees

4-4-4 Hang DB Power Snatch 

DB: Light to Moderate Loads

Goal: 4:00–5:30 per set

Stimulus: Sprint intensity, barbell stamina, technical under fatigue

RPE: 8.5–9/10

Focus: Smooth, fast burpees; precise, strong power snatches; smart breathing and barbell control

Friday

Warm-Up Flow

General Prep

EMOM

Minute 1: Cardio of Choice 

Minute 2: :20/:20 World's Greatest Stretch 

Minute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining Time

Minute 4: 5/5 Single Arm Dumbbell Upright Row + 5/5 Dumbbell Strict Press @ Light Warm-Up Loads

Specific Prep

Go Over Wall Balls

Then Tackle 1 Set of 10 Reps 

Go over the Hang Clean and Jerk 

Perform 5/5 @ light load 

Then 5/5 @ working loads 

Tackle 10 Abmat Sit-Ups Focusing on Compression of the midline. 

– 

1 Round 

10 Wall Balls 

5/5 Dumbbell Hang Clean and Jerk 

10 Abmat Sit-Ups

Workout of the Day

"Chrono Shift"

10:00 AMRAP

20 Wall Balls

10/10 Single Arm Dumbell Hang Clean and Jerk

20 Abmat Sit-Ups

Dumbbell: 12.5/7.5kg

Wall Ball: 6/4kg

Goal: 3+ Rounds

Stimulus: Aerobic stamina, midline endurance, and muscular fatigue management

RPE: 8/10