Monday
(9am Class)
*gym will open & close for Murph
“Murph”
For Time
-1 Mile Run
-100 Pull-Ups
-200 Push-Ups
-300 Air Squats
-1 Mile Run
*wear a vest or body armor if you have it
*partition gymnastics reps as you see fit
Tuesday
QOD: Free box seats at any concert. Who are you seeing?
Every 3:00 x 6 Sets:
*sets 1-3: 3 Front Squat; build to tough
*sets 4-6: 30s Max Back Squat*
(*use set 3 load for sets 4-6)
(if you did “Murph” yesterday, perform rounds of…
3:00 easy rowing and 3:00 of stretching or foam rolling)
+
“We Came as Romans”
12 Sets: (1:00 On, 1:00 Off)
(i) Sandbag Box Get Over 100/70lb, 40″/40″
(ii) Russian KB Swings 70/53lb
(iii) AbMat Sit-Ups
(iv) Row Calories
*3 sets per station, then rotate in order
*place equal emphasis on all stations
*start at any station
*unscored / move with quality
Wednesday
[19:00 Clock]
-30s Deficit KB Jefferson Curl
-30s Mini-Band Side Step
-30s Good Mornings; Hold Plate at Chest
-1 Moderate Set — Choice Strict Pulling Work*
*Feet-Assisted Pegboard Pull-Up
*Strict Chin-Up
*Hand-over-Hand Sled Pull
*Wide Grip Lat Pull Down
*Single Arm Incline DB Prone Row
+
“Calculate Area”
AMRAP 19:00
3 Rounds
-3/2 Rope Climb 15ft
-0.4/0.3mi Echo Bike
-7 Power Clean 135/95lb
…into…
Max Rounds
-3/2 Rope Climb 15ft
-0.4/0.3mi Echo Bike
-4 Power Clean 185/125lb
*Rx+ = 185/125lb, 235/165lb
Thursday
“Cold Pressed”
AMRAP 12:00 @ Warm-Up Pace
-150m Row (or) Run
-2/2…4/4… DB Hang Clean & Jerk
+
Strict Press (3 x 12 Reps)
*find rep max for final set
*Go at 0:00,2:00,5:00
*leave final set wt on for the wko
+
“Hot Pressed”
AMRAP 15:00
1,1…2,2…3,3…
-Run Laps
-Strict Press; no rack
+
AMRAP 10:00 @ Quality-Focused Pace
-8/8 Side Plank Lifts
-8/8 Banded Pallof Press
-15s/15s Overhead Triceps Stretch; using rig
-15s/15s Pec Stretch; using rig
Friday
Every 2:00 x 7 Sets:
-8-7-6-5-4-3-2 TnG Snatch
*build each set
*start moderate → end tough
+
“Love”
For Time // 15-12-9
-Toes-to-Bar
-Power Snatch 95/65lb
*Rx+ = 21-15-9
*10min cap
+
“War”
For Time // 15-12-9
Calorie Echo Bike
Goblet Squat 70/53lb
*Rx+ = 21-15-9
*10min cap
Saturday
Every 2:30 x 6 Sets:
-2 Deadlift + 2 Hang Clean + 2 Front Squat
*start moderate, end at max
+
“Dipsy Do”
For Time (15:00 Cap)
-40 Deadlifts 155/105lb
-40 HSPU
-30 Hang Power Cleans 155/105lb
-30 Strict HSPU
-20 Front Squats 155/105lb
-200′ Handstand Walk
+
6-8 Rounds @ Moderately Tough Effort
-1 Legless Rope Climb
-6 Box Jump 30/24″
-12 Toes-to-Bar
-90s Echo Bike @ Recovery Pace
…once finished, right into…
10:00 Echo @ 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.