Monday
Every 2:00 x 8 Sets:
-2 Back Squat; moderate → mod-heavy
-15s PVC External Rotation Stretch / side
+
“Sonic”
For Time (10:00 Cap)
4-3-2-1
-Run Laps 100m
-Rope Climbs 12ft
+
“Shadow”
For Time (10:00 Cap)
12-9-6-3 Thrusters 95/65lb
*after each: 15/12 Row Calories
*compare to 7.19.25
Tuesday
EMOM 10:00
1) 10-14 Alt. KB Gorilla Rows
2) 6-8 DB Bench Press
*both moderately heavy
+
“Marooned”
20:00 AirBike for Calories
*to switch; partner must complete:
-11 Toes-to-Bar / Toes-over-Hips
-9 Burpee Box Get Over 24″/24″
-7 V-Ups
Wednesday
“Lazy Susan”
12 Sets: (1:30 On, 1:30 Off)
(i)
14 DB Snatch 50/35lb
Max Double Unders
*Rx+ 70/50lb, Double Under Crossovers
(ii)
7 Devil’s Press 50/35’s
Max SkiErg Calories
(iii)
15/12 Calorie BikeErg
Max Vertical Jumps; 6″ Reach
(iv)
4 Prowler Push* 90/60lb
Max Wall Walk
*turnaround every 20ft
(v)
8 Burpee Shuttle Runs
Max Heaving Sled Pulls, 135/90lb
*both exercises: 20ft = 1 rep
(vi)
8 Farmer’s Carry 70/53’s
Max Bear Crawl Lengths
*both exercises: 20ft = 1 rep
**Rx+ = Handstand Walk
Thursday
“CrossFit Total”
(Back Squat + Strict Press + Deadlift)
For Total Load
*compare to 10.17.22, 12.8.23, 10.18.24
Friday
QOD: Favorite workout of 2026 so far?
Every 14:00 x 3 Sets:
-12:00 Cyclical @ Moderate Pace
*set 1 = row
*set 2 = airbike
*set 3 = run
Saturday
Every 1:30 x 6 Sets:
-Snatch Pull + Squat Snatch + Overhead Squat
*70-74% throughout
+
EMOM, Until Failure (or) RPE 9
-3 Bar-Facing Burpees
-1 Power Snatch
*start at ending load from complex and add 5lb per minute
+
“Beethoven’s Fifth”
For Time
-30/25 Calorie Ski
-30 Snatch* 95/65lb
*advance the bar 10ft after 10 & 20 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.