30/06-04/07/25 Lunchtime
- Aaron Marcelino
- Jun 28
- 2 min read
Monday
Warm-Up
General Prep and Activation
For Quality
10 Alternating Box Step-Ups
: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)
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
: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
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