Monday
[0:00-10:00]
Find Heavy Pause Front Squat
[12:00-20:00]
EMOM 8:00: 1 Back Squat; 5s lower – RPE 8
+
“Intervalize Me”
4 Sets: (1:30 On, 1:00 Off)
-11 American KB Swings 70/53lb
-13 Box Jump Over 20″/20″
-Max DB Farmer’s Lunge 50/35’s
*continue until 200ft or end of 4th interval
*Rx+ is 15 Swings & 15 BJO on the buy-in
Tuesday
“Half Murph”
For Time
-0.5mi Run
-50 Pull-Ups
-100 Push-Ups
-150 Air Squats
-0.5mi Run
*wear a vest or body armor if you have it
*partition gymnastics reps as you see fit
*second run ‘gated’ at 25:00
Wednesday
QOD: What’s a movie or show everyone loves that you’ve never seen?
5 Rounds (10:00)
1:43 Echo @ Comfortable Pace
0:17 Echo @ Strong Pace
+
A. Barbell Rollout (4 x 5-7)
B. Pendlay Row (4 x 6-8)
C. Floating Deficit RDL (4 x 8-10)
D. Barbell Hip Thrust (4 x 10-12)
E. Copenhagen Plank Lifts; Short Lever (3 x 8/8)
+
5 Rounds (10:00)
-1:38 Row @ Comfortable Pace
-0:22 Row @ Strong Pace
Thursday
[20:00 Clock]
Every 2:30 x 4 Sets:
-45s Shuttle Run @ Cruise Pace
*sub 150m run as desired
-1.1.1 Power Clean & Jerk
*moderate, form-focused loads
*you may build (unscored)
*if preferred: use dumbbells for both parts
…
Remainder: Find Tough Power Clean & Jerk
+
“Say Grace”
For Time (15:00 Cap)
-1600m Row (or) Run
-30 Clean & Jerk*
*option 1: 135/95lb Barbell
*option 2: 80/60lb Single Dumbbell
(if scaling load, consider scaling the run to 1200m)
(compare to 4.28.25)
Friday
AMRAP 6:00 @ Warm-Up Pace
-6 Step-Ups 20″/20″
-6 Kip Swings
-6 Banded Kang Squats
-6 Push-Up to Alternating Toe-Touch
+
“Easy Peasy”
[0:00-4:00]
30 Single DB Thruster 50/35lb
Max DB Box Step-Up 50/35lb, 20″/20″
…
[6:00-10:00]
30 Medball Box Step-Up 20/14lb, 20″/20″
Max Wall Ball 20/14lb, 10/9ft
+
Every 1:40 x 6 Sets:
1) AMRAP-2 DB Bench Press 50/35’s
2) AMRAP-2 Toes-to-Bar
*adjust each to get at least 7 reps
*ride the bike @ easy pace in remainder
+
AMRAP 10:00 @ Quality-Focused Pace
-2/2 Turkish Get-Up
-30s Sorenson Hold
-15s/15s Contralateral Plank
-15s/15s Side Plank
Saturday
[15:00 Clock]
Unfatigued Attempts: HS Holds in 4x4ft Box
*At 3,6,9,12,15:00 complete…
-1 Submaximal Set of BMU
+
“Cuatro Y Cinco”
[0:00-6:00]
For Load
-800m Run
-1RM Snatch
[At 8:00]
For Time
-8 Snatch* 185/125lb
-800m Run
*scale to a weight where you can perform quick singles
+
Every 2:00 x 5 Sets:
18s Echo Bike @ Max Effort
“Zander Zone” (Boot Camp)
For Total Reps
{one works, one rests}
EMOM 6:00
1) Row Calories
2) Single Arm Devil’s Press
+
EMOM 6:00
1) Echo Calories
2) American KB Swings
+
EMOM 6:00
1) Row Calories
2) Synchro Burpee Box Step-Up
+
EMOM 6:00
1) Echo Calories
2) Synchro Shuttle Run
Sunday
Lumber Capital Run Club
Learn More (Start Time: Noon)
Please keep in mind that your coach will help you adjust the workout to variations of movements which are appropriate for you, allowing you to maximize your workout and long-term progress.