9-13/06/25 Lunchtime

Monday

Warm-Up

General Prep

200m Run

–

For Quality

10 Bend and Bows

10 Knee Hug + Lunge and Twist

10 Scapular Push-Ups + 10 Plank Shoulder Taps

10/10 Single Leg Glute Bridges

Specific Prep

For Quality: 

5 Strict Press + 5 Push Press

10 Behind the Neck Elbow Punch Throughs

5 Front Squats

200m Run

Workout of the Day

“Turns”

4 Rounds for Time

15 2DB Push Press

21 2DB Front Squats

400m Run

Load: 15/10kg

Goal: 15-18min

Time Cap: 20min

Stimulus: Chipper / Australian Hero WOD 

RPE: 9/10

Tuesday

Warm-Up Flow

General Prep:

For Quality

1:00 - :45 - :30 Bike (increasing intensity)

8 DB Romanian Deadlifts

6 Tall DB Muscle Cleans

20 second Behind the Neck Elbow Punch Throughs (Front Rack Mobility)

8 Quarter Squat Reactive Jumps

Workout of the Day

"Ventura, Ace Ventura"

12:00 EMOM

minute 1: Max Calorie Row

minute 2: Rest

minute 3: Max Calorie Bike

minute 4: Rest

Stimulus: Battery Work and Quad Stamina

RPE: 8/10

Wednesday

Warm-Up Flow

General Prep:

For Quality

1:00 - :45 - :30 Row (increasing intensity)

10/10m Lateral Band Walk

10/10m Monster Band Walk

10 Hollow Rocks + 10 Alternating V-Ups

10 Alternating Box Step-Ups + 5 Box Jumps

Workout of the Day

"Laces Out!"

Every 5:00 minutes x 3 Sets

20 Sit-Ups

500/450m Row

20 Box Jump Overs

Box Height: 24/20in

Goal: Complete each working set in under 4:00 minutes

Stimulus: Lactate Endurance / Muscular Stamina

RPE: 9/10

Thursday

Warm-Up Flow

Mobility + Body Heat

20/20 Lateral and Medial Line Hops

10 Alternating Scorpions

10 Down Dog to Up Dogs (Pausing 1-2 sec at each position)

10 Alternating Active Pigeon Stretch

General Prep

For Quality

20 Double Unders or 35 Single Unders

5 DB Hang Muscle Snatch

5 DB Hang Power Snatch

8 Bar Kip Swings/Ring Row Hip raises

4 Jumping Pull-Ups with Controlled Eccentric

Weightlifting

"Guano Madness"

20:00 AMRAP

45 Double Unders/90 Single Unders

10 DB Power Snatch

5 Chest 2 Bar Pull-Ups/10 Ring Rows

DB: 15/10kg

Goal: 7+ Rounds

Stimulus: Grinder Pacing Focused Workout / Barbell Cycling and High Gymnastics

RPE:8/10

Friday

Warm-Up Flow

For Quality

200m Run

5/5 World's Greatest Stretch

8 Single Arm Dumbbell Press + 15m Single Arm Overhead Carry (Right)

8 Single Arm Dumbbell Press + 15m Single Arm Overhead Carry (Left)

5 Up Downs

:20 second Nose to Wall Handstand Hold

Workout of the Day

"Finkle is Einhorn"

3 Rounds for Time

4 Wall Walks

400m Run

12 Single Arm Dumbbell Hang Clean and Jerk

16 Dumbbell Facing Burpees

Dumbbell: 22.5/15kg

Goal: 11-15min

Time Cap: 18min

Stimulus: Grinder / Upper Body Density

RPE: 8/10