7-11/07/25 Lunchtime

Monday

Warm-Up

General Prep

For Quality:

200m Run

10 Tempo Air Squats 31x1

10 Deep Lunge Mountain Climbers

:30 Down Dog Calf Gas Pedals

10 Behind the Neck Elbow Punch Throughs

10 Barbell Good Mornings

Workout of the Day

"Meat Sweats"

For Time:

200m Run

5 Goblet Squats

200m Run

10 Goblet Squats

200m Run

15 Goblet Squats

200m Run

20 Goblet Squats

KB: 24/16kg

Goal: 7-11 minTime Cap: 12 minutes

Stimulus: Pacing Under Fatigue / Leg Endurance

RPE: 8/10

Tuesday

Warm-Up Flow

General Prep:

For Quality

1:00 Cardio Choice

10 Kettlebell Deadlifts

10 Glute Bridges

10 Alternating Reverse Lunges

:30 Dead-Bugs

Workout of the Day

"Cornbread Collapse"

Tabata Mash-Up

8 Sets

:20 American Kettlebell Swings

:10 Rest

:20 Burpees

:10 Rest

Kettlebell: 24/16kg

Goals: 8-10 Kettlebell Swings / set, 6-8 Burpees / set

Stimulus: Sprint-Style Output / Muscular Endurance & Breathing Control

RPE: 9/10

Wednesday

Warm-Up Flow

General Prep

for Quality

10 Calorie Row

10 Hanging Knee Raises

20 Jump Rope Singles

10 Air Squats

5 Push-Up to Down Dog

Specific Movement Prep

For Quality

10 Beat Swings

5 Toes-to-Bar (or Knees to Chest)

15 Double Unders or Single-Single-Double or 30 Single Unders

8 Wall Balls @ Working Loads

Workout of the Day

"Shepherd’s Pie"

3 Rounds for Time

18/14 Calorie Row

18 Toes to Bar/Knee Raises

72 Single

24 Wall Balls

9 Ring Rows

Wall Ball: 9/6kg, 10/9ft

Time Domain: 15-20min

Time Cap: 20min

Stimulus: Full-Body Chipper / Gymnastics Capacity Under Volume

RPE: 8.5–9/10

Thursday

Warm-Up Flow

General Prep

For Quality

12-16 Plank Shoulder Taps

8/8 Single Arm Dumbbell Deadlift

10 Box Step-Ups + 5 Box Jumps

:20 Extended Inchworm Hold

Workout of the Day

"Breakfast for Dinner"

14:00 AMRAP

3 Wall Walks

7 Box Jump Overs

14 Alternating Dumbbell Snatch

7 Box Jump Overs

Box Height: 24/20in

Dumbbell: 22.5/15kg

Stimulus: Muscular Stamina and Endurance

RPE: 8/10

Friday

Warm-Up Flow

General Prep

For Quality

:30 Echo Bike

:20/:20 Samson Stretch

10 Ring Rows or 6/6 Single Arm Ring Row

5 Push-Ups into Down Dog

Workout of the Day

"Bisciuits and Gravy"

15:00 EMOM

minute 1: 15/11 Calorie Echo Bike

minute 2: 12 Dual Dumbbell Bench Press

minute 3: - Max Strict Pull-Ups/Ring Rows

Dumbbells: 22.5/15kg

Goal: 10/8 + Pull-Ups Each Set

Score: Total Strict Pull-Ups

Stimulus: Upper Body Strength-Endurance / Pull + Push Volume

RPE: 8.5/10