Monday
[10:00 Clock]
-15 Banded Terminal Knee Extensions / leg
-10s Isometric Hamstring Curl / leg
-10 Supine Knee Extensions / leg
+
AMRAP 12:00 @ 60% Effort
-12/9 Calorie Machine
-3 Front Squat; from the rack*
-15s Handstand Hold; Heels-to-Wall**
*Start Light & Build to Set 1 Wt for Strength
**Rx+ = 10-25ft Handstand Walk
+
Every 4:00 x 3 Sets:
At :00 | 3 Front Squat RPE 8 – 3s lower
At :30 | 30s Max Back Squat – 2s lower
*compare to 4.17.24 & 4.23.25
Tuesday
Every 1:30 x 6 Sets:
-20s Max Russian KB Swing
*set 1: warm-up
*set 2: moderate
*sets 3-6: heavy
+
“Lynne Has the Runs”
5 Rounds
-150m Run
-Max Pull-Ups
-150m Run
-Max DB Bench Press 50/35’s
*score is combined pull-ups & bench
*20min cap to complete all rounds
*scale to variations you can do at least 8 reps for round 1
Wednesday
EMOM 10:00: 1 Thruster
*start moderate, end at 1RM
+
“Bowser”
AMRAP 6:00
-1…2…3… Thruster 135/95lb
-1…2…3… Sumo Deadlift High Pull 135/95lb
+
“DK”
AMRAP 6:00
-1…2…3… Front Squat* 185/125lb
-1…2…3… Rope Climb
*or 80-85% of your heaviest thruster
*compare to 7.23.24 & 5.16.25
Thursday
“VT2” (Partner Workout)
For Time (45:00 Cap)
-15 Synchro Line-Facing Burpee
-5000m/4500m Row (one works, one rests)
-15 Synchro Line-Facing Burpee
-6.2/5mi AirBike (one works, one rests)
-15 Synchro Line-Facing Burpee
*compare to 4.29.25
+
27-21-15
-Banded Bicep Curls
-Banded Tricep Extension
Friday
June-5
[0:00-6:00]
Choice Cyclical @ Comfortable Pace
[9:00-15:00]
Practice Skills for “Big Top”
+
“Big Top”
*score for each is “rx+” “rx” “scaled”
*rest 3:00 b/t each amrap
…
AMRAP 6:00
-6 Alternating Toes-to-Bar**
-6 Box Jump Over 24/20″
*Rx+ = 12 of each / rd
**scale to alt toes-over-hips
…
AMRAP 6:00
-4 Ring Pull-Up
-8 Pistols to Bench
*Rx+ = Ring Muscle-Up, Full Pistols
…
AMRAP 6:00
-4 Burpee Pull-Up
-2 Wall Walk
*Rx+ = Bar Pull Over & HSW Lengths (25ft)
…
AMRAP 6:00
-1 Rope Climb 12ft
-4 Sandbag Squat; on Shoulder 125/70lb
*Rx+ = Pegboard & 150/125lb Bag
Saturday
5-6 Sets: Build to round 1 wt
2-3 Ground-to-Overhead
6 Shuttle Run (15ft=1)
*trim reps back desired
+
“Trail Blazer”
5 Sets (2:00 On, 1:00 Off)
-5-7-9-11-13 Ground-to-Overhead*
-Max No-Touch Shuttle Run (15ft=1)
*male weights: 255-225-185-135-95lb
*female weights: 175-155-125-95-65lb
*if your max is less than 305/205lb, scale to 80-70-60-50-40%
+
AMRAP 25:00
*Zone 3 Live HR / Moderate Effort*
-250m Run
-500m Echo Bike (.34mi)
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.