Monday
[15:00 Clock]
-5 Shuttle Runs (2x25ft=1)
-8 Squatting PVC Passthroughs
-10 Ring Row / 5 Strict Pull-Up
-15s Overhead Opener
-8 Kettlebell Z-Press
-8 Kettlebell Front Squat*
*fingers locked, same load as press
+
Every 1:30 x 10 Sets:
-Squat Clean & Jerk
*start light, end heavy
+
“Keister”
3 Rounds for Time (15:00 Cap)
-20 Step Back Lunge 115/85lb
-15 Ground-to-Overhead 115/85lb
-10 Burpee over Bar
*compare to 1.6.25
Tuesday
EMOM 15:00: 1 Bench Press; heavy
*remainder: row @ moderately tough pace
*use same load across (scored)
+
EMOM 15:00
-X Pull-Up
-X Box Jump
*pick a repeatable number
*target RPE at finish: 7-8
(can rx+ to bar muscle-up)
Wednesday
[15:00 Clock]
Inversion Skill Practice
*at 3,6,9,12:00 complete…
-12-15 Banded Face Pulls
+
“Jiggity Jig”
<Alternate Rounds with a Partner>
10 x 2:00 Rounds (Continuous)
1) AirBike Calories
2) Strict Handstand Push-Up*
*scale to kHSPU or HSPU Off Box
*score is total combined reps
*compare to 1.7.25
Thursday
Back Squat (4 x 5)
*go every 2:30
+
“Annie Anne’s”
For Time (15:00 Cap)
50-40-30-20-10
-AbMat Sit-Up
-Double Under
-Air Squat
-Double Under
+
EMOM 10:00
1) 6-8 3pt DB Row / arm
2) 7-9 DB External Rotation; Off the Knee / arm
Friday
Every 1:45 x 12 Sets:
*sets 1-4: 2 Power Clean & Jerk
*sets 5-8: 2 Power Clean
*sets 9-12: 2 Clean High Pull
(build weight across, end 105-110% of clean)
+
“Double Think”
For Time (12:00 Cap)
-40 Toes-to-Bar
-20 Clean & Jerk 135/95lb
*Rx+ is 60 & 30
Saturday
“Cow Tales”
For Time (20:00 Cap)
-50 KB Hang Snatch 70/53lb
-15 Chest-to-Bar
-30 DB Bench Press 50/35’s
-15 Chest-to-Bar
-30 DB Bench Press 50/35’s
-15 Chest-to-Bar
-50 KB Goblet Step-Up 70/53lb, 24/20″
+
Move Through @ Zone 3 Avg / Moderate Pace
-15:00 Row
-15:00 AirBike
-15:00 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.