Monday
AMRAP 13:00 @ Warm-Up Pace
-8 Ring Row; 2s Lower
-8 Down Dog to Lizard
-4 Rack Deliveries; empty barbell
-8/6 Calorie AirBike
-30 Choice Jump Rope Reps
+
“Loki”
For Time (10:00 Cap)
12-9-6-3
-Hang Clean & Jerk 115/85lb
-Burpee; Lateral over Bar
*compare to 7.1.25
+
15:00 AirBike @ Smooth Pace
*At 4:00 & 10:00 complete…
-AMRAP 1:00 Choice Sit-Ups
Tuesday
“Scenic Route”
Every 5:00 x 8 Sets:
*odd sets:
-2 DB Farmer’s Lunge Lengths 50/35’s
-Max Devil’s Press, Until 2:00 Mark
*even sets:
-4 Bear Crawl Lengths
-Max AbMat Sit-Up, Until 2:00 Mark
(all lengths are 24ft)
(rx+ handstand walk & ghd sit-up)
(walk 150m or jog 250m during rest)
(total “max” reps of sets 7 & 8 scored)
+
Rounds for Quality; Remainder of Class
-8/8 DB Seated External Rotation
-10 Ring Row; easy angle, 2s lower
-12 Banded Lat Row; 2s return
Wednesday
EMOM 10:00: 2 Hang Squat Clean
*start light, end moderate (RPE 7/10)
+
EMOM 10:00: 3 Touch-N-Go Push Press
*start light, end moderate (RPE 7/10)
+
EMOM 10:00
1) 5 Deadlift + 4 Hang Power Clean + 3 Shoulder-to-Overhead*
2) 4 Burpee Pull-Up**
*pick the heaviest load you can do unbroken all 5 times (this is your score for the workout)
**Rx+ = Burpee Bar Muscle-Up
(compare to 6.13.25)
Thursday
QOD: If you were starting a band, what would the name be?
Every 2:00 x 5 Sets:
-4-6 Strict Pull-Up; assist or weight
(or)
-1-2 Rope Climb Variation Reps
+
EMOM 21:00
1) 8-10 DB Bench Press
2) Row
3) Box Step-Up
*bench with tough, repeatable load
*row & step-up the full minute at a cruise pace
+
Tabata American KB Swings
Friday
(Deload Squat)
Every 2:00 x 4 Sets:
-4 Front Squat
*RPE 6-7, 2s lower
…
Every 2:00 x 4 Sets:
-6-8 Cossack Squat
*weight with moderate kb in goblet
+
“Welcher”
6 Rounds (2:00 On, 2:00 Off)
-Max Burpee Broad Jump Lengths (16ft)
*Odd Round Buy-In’s: 0.6/0.5mi AirBike
*Even Round Buy-In’s: 250m Run
(score is total completed lengths)
Saturday
“Ring x Spring”
3 Rounds for Time (15:00 Cap)
-50 Toes-to-Ring
-150 Double Under
+
A. TnG Sandbag Clean (4 Tough Sets)
B. RDL; from the rack (4 x 7-10)
C. DB Bent Over Row (3-4 x 8-10ea)
D. KB Oblique Side Bent (3 x 12-15ea)
E. Weighted Copenhagen Plank Lifts (3 x 8ea)
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.