Monday
Every 1:00 x 8 Sets:
1 Strict Press
*start light, end heavy
+
[16:00 Clock]
Inversion Skill Practice
*At 0,4,8,12,16:00 complete…
-5-8 BB Bent Over Row
(use strict press ending weight)
+
“Voided”
AMRAP 12:00
1…3…5… Toes-to-Bar
3 x 16ft Bear Crawl
2…4…6… AbMat Sit-Up
3 x 16ft Bear Crawl
*Rx+ = 1x16ft Handstand Walk & GHD
Tuesday
[10:00 Clock]
7 Ring Rows
6 Wtd PVC Passthroughs 2.5lb
5 Air Squat + Toe-Touch
4 Snatch; light wt or empty bar
30 Lateral Line Hops
+
Every 3:00 x 4 Sets:
X Snatches
*option 1: 6/6 Dumbbell
*option 2: 6/6 Kettlebell
*option 3: 6 Barbell
(RPE 6,7,8,9 by set)
+
“Parkinson’s Law”
5 Rounds (15:00 Cap)
6 Rope Climb 12ft – shared
24ft KB Overhead Lunge 35/26lb
60 Plate Jumps 6″ – shared
24ft KB Overhead Lunge 35/26lb
*Rx+ Legless, 53/35lb
Wednesday
“Fraudulent Variety”
5 Rounds
3:00 AMRAP @ Quality-Focused
-5 DB Burpee
-5 Burpee Box Step-Up
-10 Box Step-Over
-10 DB Deadlift
-15 Wall Ball
-15 Medball Box Step Over
-20 Goblet Squat
-20 Alt Single Hang Clusters
Rx: DBs 50/35’s, 24″/20″, 20/14lb WB
(Rest 60s)
3:00 Cyclical @ Moderate Pace
*Alternate Echo & Row
(Rest 60s)
Thursday
Every 1:30 x 15 Sets:
1) 8/8 3pt DB Row
2) 7-10 Parallel Dip
3) 10/10 Seated DB External Rotation
*round 1: easy loads / effort
*round 2: moderate loads / effort
*rounds 3-5: challenging loads / effort
+
“Arm-ageddon”
*start on desired amrap*
AMRAP 3:00
12 KB High Pull 53/35lb, Rx+ 70/53lb
3 Wall Walk
(Rest 2:00)
AMRAP 3:00
12 Push-Up to Toe-Touch
12/10 Calorie Row
+
12 Sets: (20s On, 20s Off)
1) KB Oblique Side Bend
2) Russian Twist
3) KB Plank Pullthrough
4) Tuck Crunch
Friday
Every 2:00 x 5 Sets:
-1.1.1 Power Clean & Push Jerk
+
“Paul Bunyan”
10 Rounds for Time
160m Run
3 Clean & Jerk 185/125lb
*compare to 5.6.23, 10.4.24, 10.3.25
Saturday
[0:00-10:00]
Power Clean + Push Jerk
*2 box jumps from a squat to tough height after each set
*you MUST go immediately into the jerk (no redip)
*find heavy complex
…
[At 12:00]
Squat Clean Thruster Ladder
*for quality – rest 90s b/t each loading*
-10 Reps @ 50% of 1RM
-8 Reps @ 60% of 1RM
-6 Reps @ 70% of 1RM
-4 Reps @ 80% of 1RM
-2 Reps @ 90% of 1RM
+
“American Sweetheart”
For Time
60/50 Calorie Echo
40 Burpee Box Jump Over 24/20″
30 Pull-Up
20 Handstand Push-Ups
10 Power Clean 195/135lb
+
4 Rounds Each (You Go, I Go)
20/15 Cal Echo
AMRAP-2 Unbroken TTB
20/15 Cal Echo
*no friends? (rest 1:1)
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.