Monday
Every 2:00 x 9 Sets:
*sets 1-3: 3 Thrusters; from the floor
*sets 4-6: 2 Squat Clean & Jerk
*sets 7-9: 1 Clean
(start light-mod, end heavy)
+
“Flying J” (Partners)
For Time (25:00 Cap)
{Alternate Full Minutes of Work}
-2.0/1.5 Mile AirBike
-100 Thruster*
-2.0/1.5 Mile AirBike
-100 Front Squat*
-2.0/1.5 Mile AirBike
-100 Back Squat*
*95/65lb from the rack / j-cups
Tuesday
QOD: Would you rather live in Manhattan or the Alaskan Bush?
EMOM 18:00
1) 1 Rope Climb*
2) 10 Box Jump Over* (30s Cap)
3) Max L-Sit or Tuck Hold (30s Cap)
*challenging height / variation
+
EMOM 18:00
1) 30s Max DB Deadlift 50/35’s
2) 30s Max Burpee; Lateral Over DBs
3) 30s Max V-Ups
*compare to 3.26.24
Wednesday
12:00 Choice Cyclical @ Comfortable Pace
*run, bike, row, ski
*perform the same modality throughout
+
“Timberland”
6 x 3:00 Rounds
(Partners Trade Stations)
(i) Row Calories
(ii) Toes-to-Bar
*at start of each station, 8 Synchro Line-Facing Burpee
*score 1: total row cals, score 2: total ttb
+
[12:00 Clock]
-6-8 Copenhagen Plank Lifts; Short Lever / side
-30-50 Step Sandbag Bearhug March
-25ft/25ft Miniband Monster Walk
-10-12 DB Wrist Extensions / side
Thursday
Every 3:00 x 4 Sets:
-3 Back Squat
-5-7 DB Strict Press
*for both: challenging, repeatable loads
*final loads (scored)
+
AMRAP 10:00 @ Moderately Tough Pace
-10 Ring Rows
-10 Push-Ups
-10 Air Squats
+
Every 0:45 x 12 Sets:
1) 12-15 Banded Biceps Curls
2) 8-10 Banded Lat Row
3) 6-9 Bulgarian Split Squat; leg 1
4) 6-9 Bulgarian Split Squat; leg 2
Friday
Every 1:30 x 10 Sets:
1) 8,7,6,5,4 Barbell Hip Thrust; End Heavy
2) 1 Tough Chin-over-Bar Tuck Hold*
*band-assist as needed
*if sets 1&2 you hold 20s+, move to Chin-over-Bar L-Sit Hold
+
“Limp & Carry”
10 Rounds
(1:30 On, 1:30 Off)
-25 Double Under
-100ft Sandbag Carry 150/100lb
-Max Calorie Echo
*Rx+ = 180/120lb, Drag or Heavy Rope
*sets 1-5: cruise pace
*sets 6-8: build effort (climb cals)
*sets 9-10: strong effort, echo scored
Saturday
4 Sets: (rest 2:00 b/t)
4 Rounds
-220m Run
-30m Walk; as Rest
*target rpe at finish of each set: 6.5-7-7.5-8
+
“Black Cat”
For Time
-10 Deadlift 315/205lb
-20 Burpee Box Jump Over 24/20”
-10 Deadlift 315/205lb
-Rest 60s-
-10 Deadlift 315/205lb
-20 Burpee Box Jump Over 24/20”
-10 Deadlift 315/205lb
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.