30/06-04/07/25 Lunchtime

Monday

Warm-Up

General Prep and Activation

For Quality

10 Alternating Box Step-Ups

12 Straight Arm Banded Lat Pull Downs

:15 Hollow Hold

:15 Arch Hold

10/10 Single Leg Glute Bridges

Specific Prep

For Quality

3-5 Jumping Pull-Ups with Controlled Eccentric

5 Bar Kip Swings + 5 Kipping Knees to Chest

5 No Jump Burpees

5 Box Jump Overs

--

Then complete @ workout pace

3 Burpee Box Jump Overs

6-8 Toes to Bar

3 Burpee Box Jump Overs

Workout of the Day

“So Fresh, So Clean”

3 Sets: For Time

10 Burpee Box Jump Overs

20 Toes to Bar/Leg Raises

10 Burpee Box Jump Overs

Rest 1:00 b/t sets

Box Height: 24/20in

Goal: 3:00–4:00 per set / Total Time: 11:00–15:00

Time Cap: 17:00

Stimulus: High-Skill Interference / Anaerobic Threshold

RPE: 8/10

Tuesday

Warm-Up Flow

Mobility

:30/:30 Pigeon Pose

:30/:30 Scorpion Stretch

:30 Puppy Dog Pose

General and Specific Activation Work

6:00 EMOM

minute 1: Cardio Choice

minute 2: 1 Wall Walk + :20 Nose to Wall Handstand Hold

minute 3: 5 Deadlifts (increase each set)

Workout of the Day

"PRV It, Diane"

For Time:

21-18-15-12-9-6-3

Deadlifts

21-18-15-12-9-6-3

Wall Facing Handstand Push-Ups/Pike Push Ups

Barbell: 80/40kg

Goal: 7:00–11:00

Time Cap: 15:00

Score: Time

Stimulus: Classic Couplets / Pressing Fatigue Under Load

RPE: 8/10

Wednesday

Warm-Up Flow

General Prep

3 Sets:

1:00 Row (:30 Easy - :20 Mod - :10 Hard)

10 Goblet Cossack Squats

6 Inchworm Push-Ups

:30/:30 Side Plank

:20/:20 Single Arm Plank

Workout of the Day

“Work In Progress”

Part A)

5:00 AMRAP

60 Wall Balls 9/6kg, 10/9ft

-Max Calorie Row

Rest 5:00 minutes

Part B)

5:00 AMRAP

Part A Calories

-Max Wall Balls 9/6kg, 10/9ft

Goal: Maintain composure in Part A to earn 30–50+ Calories; match or exceed 50+ Wall Balls in Part B

Stimulus: Max Effort Aerobic and Muscular Endurance Output with Built-In Interference

RPE: 9/10

Thursday

Warm-Up Flow

General Prep

For Quality

1:00 Cardio Choice

:30 Wall Lean March

10 Knee Hug + Lunge and Twist

:30 Dead-Bugs

:30 Bird-Dogs

Primer:

1x Through

10/7 Calorie Echo Bike

12 Abmat Sit-Ups

100m Run

Workout of the Day

"Hey Ya"

Every 5:00 x 4 Sets

20/14 Calorie Echo

25 Abmat Sit-Ups

300m Run

Goal: Sub 5:00 per set

Score: Average Time / Set

Stimulus: Mixed Monostructural Stamina / Midline Resilience

RPE: 8/10

Friday

Warm-Up Flow

Body Heat & Mobility Flow

1:00 Cardio Choice

:20/:20 World’s Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:20 Hanging Dead Hang or Scap Pull-Up Hold

:30 Wrist & Forearm Stretch (on floor)

General Prep

For Quality:

4 Burpees

6/6 Dumbbell Hang Muscle Snatch

8 Scapular Pull-Ups + 8 Bar Kip Swings

10 Dumbbell Squats

Workout of the Day

“Player’s Ball”

5 Sets: For Time

15 Pull-Ups

5 Devils Press

Rest 1:00 b/t sets

Dumbbells: 2 x 22.5/15kg

Goal: 1:15–2:00 per set / Total Time: 7-11min

Time Cap: 15min

Stimulus: Grip Fatigue Management / Upper Body Interference

RPE: 8.5/10