Monday
5:00 Run (or) Row @ Comfortable Pace
+
EMOM 21:00
1) 6 Step Overhead Walking Lunge*
2) 6 TnG DB Snatch*
3) 5 Kip Swings + 10 Hollow Rocks
*end at mod-heavy loading
+
AMRAP 5:00: Toes-to-Bar
*start with “timber” then chip away
*only timber is scored
+
5:00 Run (or) Row @ Comfortable Pace
Tuesday
Every 3:00 x 6 Sets:
-3 Bench Press; moderate → heavy
-60s echo @ moderate pace
(final set of bench is your score)
+
3 Sets:
4:00 AirBike @ Moderate Pace
4:00 AMRAP @ Quality-Focused Pace
-10 KB Goblet Squat 53/35lb
-10 Ring Row
-2 Wall Walk
Wednesday
[0:00-8:00]
-10s/10s Contralateral Plank
-20s Rear Plank Hold
-10 Calf Raise in Bottom of Squat
-5 Seal Push-Ups
…
[10:00-18:00]
-20 Choice Jump Rope Reps
-4 Log Roll to V-Up
-3/3 Toe-Drag Step-Ups
-4 Blackburns
+
“Midline Curium”
EMOM 12:00
8 AbMat Sit-Up
X Box Jump Over 24/20″
*you pick – your score is your lowest completed number in any round
*scale to step over, Rx+ to GHD Sit-Up
+
[0:00-8:00]
-12-15 Banded Lat Rows
-12-15 Arch Rocks
-8/8 Anchored Squatting Sky Reach
…
[10-18:00]
-10/10 Single Leg Adductor Rocks
-20s Seal Stretch
-10 Seiza Sit Raise
-20s Elevated Achilles Stretch / side
Thursday
Every 2:30 x 6 Sets:
-2 Back Squats; moderate → heavy
-8/8 Seated DB External Rotation
+
“Feathered”
AMRAP 22:00
-15 Calorie Row
-5 DB Complexes* 30/20’s
*devil’s press + thruster
(tag out 150m run laps with partner)
*score 1 = total row cals
*score 2 = total run laps
(Rx+ = 35/25’s)
Friday
[13:00 Clock]
Inversion Skill Practice
+
EMOM 13:00: 2 Deadlift
*start light, end heavy
+
“Limb & Carry”
AMRAP 13:00
-13/10 Calorie AirBike
-3x35ft Sandbag Bearhug Carry 150/100lb
-3 Rope Climb 15ft
-3x35ft Sandbag Bearhug Carry 150/100lb
*compare to 10.25.24
Saturday
“Simple & Repeatable”
AMRAP 9:00
-1…2…3… Squat Snatch 155/105lb
*40 Double Unders after each set
+
A. Seated DB External Rotation (3 x 8/8) 8-15lb
B. Straight Arm Lat Pull Down; Band + PVC (3 x 12-15) 3s return
C. Accumulate 90s in Chin-over-Bar Hold
+
4 Sets: (rest 3:00 on AirBike b/t)
AMRAP 4:00
Buy-In: 20/15 Row Calories
-3 Wall Walk
-50 Double Under
-7 BBJO 24/20″
*perform all sets @ moderately tough pace
*aka. solid effort, sound movement
+
A. Banded Face Pulls (2 x 12) 3s return
B. Bulgarian Ring Rows (3 x 8-12)
C. Accumulate 90s in Chin-over-Bar Hold
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.