Monday
Every 1:45 x 10 Sets:
*sets 1-6:
Snatch + Hang Snatch; mod → heavy
*sets 7-10:
-7-9 Snatch Grip RDLs @ Set 6 Load
+
“Round Robin”
4 Rounds for Max Reps (15:00)
-0:45 Back Squats; from the rack 155/105lb
-0:45 Row Calories
-0:45 V-Ups
-0:45 Burpee Over Parallette
-0:45 Rest
Tuesday
“Going Dutch”
Partners {split work; anyhow}
2 Rounds for Time (30:00 Cap)
-50 Dual DB Hang Clean & Jerk 50/35’s
-10 DB Farmer’s Carries (2x50ft=1) 50/35’s
-50 DB Bench Press 50/35’s
-10 Rope Climbs 15ft*
*subtract 1 rep / female on team
(after each movement both partners run 250m)
Wednesday
QOD: If you could instantly learn one skill, what would it be?
4 Sets: (9:00 On, 2:00 Off)
(i) Echo Bike @ Cruise Pace
…
(ii) AMRAP
-2 Burpee Bar Pull Overs
-4 Tuck Pull-Ups
-8 KB Sumo Deadlift High Pull 70/53lb
-16 Handstand Shoulder Taps; Anyhow
…
(iii) Echo Bike @ Cruise Pace
…
(iv) AMRAP
-10 Lunging Wall Ball 20/14lb, 10/9ft
-10 Medball AbMat Sit-Up 20/14lb
-10 Box Step-Up 24/24″
-10 Alternating Toes-to-Bar
Thursday
Back Squats (4 x 4)
*go every 2:30
*start RPE 6-7, end RPE 8.5
+
“Locked In”
For Time
-30 KB Front Rack Walking Lunge* 53/35’s
-15 Strict Pull-Ups
-60 KB Front Squat* 53/35’s
-15 Strict Pull-Ups
-30 KB Front Rack Walking Lunge* 53/35’s
*fingers must stay interlocked in front rack
**Rx+ Bar Muscle-Up
(Time Caps: 8:00 for Squats & 14:00 to Finish)
*compare to 1.15.25
Friday
5 Rounds @ Warm-Up Pace
-1:00 Row
-1:00 No-Touch Shuttle Runs (65ft)
+
Every 2:30 x 5 Sets:
3 Box Jump Over
3 Push Jerk; RPE 5 → 8.5
+
“Deadless DT”
(Split Work with a Partner)
10 Rounds for Time (15:00 Cap)
-12 Row Calories*
-9 Hang Power Clean 155/105lb
-6 Shoulder-to-Overhead 155/105lb
*subtract 1 calorie / female on team
Saturday
4 Rounds
-50ft Dual DB OH Carry @ wko wt
-5 TnG Deadlift; Final Set @ 64-68%
+
3 Sets: (rest 2:00 b/t)
Every 30s x 4 Sets:
-3 TnG Deadlift 62-65%
+
“Polymath”
For Time
-33 DB Overhead Lunge Steps 50/35’s
-54 Strict Handstand Push-Ups
-87 GHD Sit-Ups
-141 Double Unders; Heavy or Drag
+
Preferred Scale: “Polymath”
For Time
-33 Single DB Overhead Lunge Steps
-33 Kipping Handstand Push-Ups
-54 GHD Sit-Ups
-141 Double Unders
+
3k Row @ Comfortable Pace
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.