Monday
Every 4:00 x 3 Sets:
At :00 | 3 Front Squat RPE 7 – 4s lower
At :30 | 30s Max Back Squat – 2s lower
+
“Barbell Cardio”
3 Rounds for Time (20:00 Cap)
-30 Low Hang Snatch 20/15kg
-30 Front Rack Reverse Lunge 20/15kg
-30 Shoulder-to-Overhead 20/15kg
*compare to 3.27.24 & 4.2.25
Tuesday
QOD: Are you more a planner or a go-with-the-flow person?
Every 2:30 x 4 Sets:
-6-8 Dips*
-6-8 American Swing
*on rings, p-bars, or bench
*all moderately tough strength work
+
4 Sets: (rest 1:00 b/t)
AMRAP 7:00
*odd sets:
-5 Pull-Up
-6 Push-Up
-7/5 Calorie AirBike
*even sets:
-100m Run
-100m Row
Wednesday
Every 1:30 x 12 Sets:
*sets 1-7: 1.1 Power Clean
(RPE 5 → 8.5)
*sets: 8-12: 2 Deadstop Deadlift; 3s lower
(RPE 6 → 7.5)
+
“Short Straw”
Every 3:00 x 3 Sets:
-8 Burpee Over Bar
-7 Front Squat 115/85lb
-6 Thruster
*walk 150m after each set
*score is fastest set
Thursday
[0:00-8:00]
6-8 Hip 90-90s with Triple IR Lift-Off
15-20s Squatting Groin Stretch
6-8 Tabletop Glute Bridge; 3s squeeze
15-20s T-Spine Opener
8-10 Banded Face Pulls; 2s return
…
[10:00-18:00]
6-8 Bottom Quarter Squats
10-15s Rope Dead Hang
3/3 Toe-Drag Step-Ups
6-8 Breath Hollow Body Hold
+
“Irish Twins” (Partner Workout)
3 Sets: (26:00 Cap)
250m Run (both)
2 Rounds (split work)
-24 Wall Ball 20/14lb, 10/9ft
-14 Toes-to-Bar
…into…
250m Run (both)
2 Rounds (split work)
-24 Goblet Box Step-Up 70/53lb, 20″/20″
-6 Rope Climb 15ft
(rest exactly 2:00)
Friday
EMOM 12:00
1) 4-5 Strict Press; 3s lower
2) 8-10 DB External Rotations / arm
+
“Khufu’s Horizon”
For Time [At 0:00]
-25/20 Calorie Row
-40 AbMat Sit-Up*
-25/20 Calorie Row
*Rx+ is GHD
+
“Tut’s Tomb”
For Time [At 10:00]
-19/15 Calorie AirBike
-30 Handstand Push-Up*
-19/15 Calorie AirBike
*Rx+ = 3/2″ Deficit
*scale to KB Push Press
*cap at 6:00 Mark
Saturday
Every 1:30 x 6 Sets:
-1 Squat Clean + 1 Front Squat + 1 Push Jerk*
-5 Lat Activation; Box Blocked
*start light, ending slightly heavier than workout wt
+
“Duo Lipa”
2 Rounds for Time (15:00 Cap)
-20 Toes-to-Bar
-10 Bar Muscle-Up
-20 Front Squat 155/105lb
-10 Squat Clean & Jerk
+
4 Sets: (rest 2:00 b/t)
AMRAP 8:00 @ Moderate Pace (Not Hard)
*odd sets:
-12/10 Calorie Echo
-50ft Sandbag Bearhug Carry 150/100lb
*even sets:
-150m Run
-1 Rope Climb**
**set 2 only: legless reps
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.