Monday
A. Banded Hip Thrust (3 x 10-15)
B. B-Stance RDL (2 x 8-10ea)
*light to moderate & quality-focused
C. Torso Twist; Medball + Band (2 x 8-10ea)
D. Sumo Deadlift (4 x 6-8)
*deadstop, double overhand grip
E. Strict Toes-to-Bar / Toes-Over-Hips (3 x 6-9)
+
“Climb & Carry”
(4,3,2:00 Intervals) rest 60s b/t
-4 DB Suitcase Carry 50/35lb (25ft)
-2 Rope Climb 12ft
Rx+ 70/50lb, 60ft / Length, 15ft Rope
Tuesday
EMOM 14:00
1) 7-9 DB Bench Press
2) 7-15 Inverted Row
+
“Sloppy Joe”
4 Sets:
(2:15 On, 1:45 Off)
…
Odd Sets:
-8 DB Thrusters 50/35’s
-10/8 AirBike Calories
-Max Devil’s Press 50/35’s
…
Even Sets:
-6 Box Jump Overs 24/20″
-12/10 Row Calories
-Max Burpee Box Jump Over 24/20″
*only second set of each is scored
Wednesday
4 Rounds with Partner
-150m Run
*partner holds:
(1) rear plank
(2) dead hang
(3) squat hold
(4) handstand
+
Every 1:30 x 9 Sets:
*sets 1-4: 1 Power Snatch + 2 Hang Power Snatch
*sets 5-9: 1 Power Snatch
+
“Randall”
For Time
-20 Snatch* 75/55lb
-400m Run
-Rest 2:00-
-400m Run
-20 Snatch* 75/55lb
*use empty bar unless you snatched at least 115/85lb in the strength
*compare to 6.24.24 & 6.25.25
Thursday
QOD: Would you rather travel back in time or to the future?
6 Sets: (4:00 On, 2:00 Off)
…
*sets 1&2:
-10 Zercher Step Back Lunge 95/65lb
-30 Hurdle Step-Over
(Rx = 8/11 Bench Rack Holes Showing)
…
*sets 3&4:
-7 DB Push Press 50/35’s
-14 Push-Up to Alt. Toe-Touch
-21 AbMat Sit-Up
*Rx+ = strict press & ghdsu
…
*sets 5&6:
-10 Box Step-Over 20/20″
-15 KB Sumo Deadlift High Pull 53/35lb
Friday
[4:00 Clock]
Back Squat: Build to 82-85%
+
Every 3:00 x 5 Sets:
3 Back Squats 82-85%
Row or Bike @ Cruise Pace; Remainder
+
“Grettel”
10 Rounds for Time (10:00 Cap)
-3 Clean & Jerk 135/95lbs
-3 Bar-Facing Burpees
*compare to 6.27.25
Saturday
EMOM 9:00
*min 1-3: 3 Pressing Snatch Balance
*min 4-6: 3 Hip Squat Snatch + 3s Pausing OHS
*min 7-9: Snatch Lift-Off + Halting Snatch + Snatch
(use light loads throughout)
+
Every 2:15 x 9 Sets:
*sets 1-5: 1.1.1 Snatch
(power, squat, squat)
*sets 6-9: 3 Snatch High Pull
*reset on floor, leave hands on bar
*use ~100% of your 1RM Snatch
+
“Ted Lasso”
For Time
800m Run
…
8 Rounds for Time
-9 Medball GHDs 20/14lb
-6 Box Jumps 30/24″
-3 Burpee Bar Muscle-Up
…
800m Run
*8 rounds portion is capped at 16:00
*final run (starting immediately at 16:00) is the tiebreak time
(Workout Option 2)
“Loredo”
6 Rounds for Time
-24 Air Squats
-24 Push-Ups
-24 Walking Lunges
-400m Run
(Workout Option 3)
“Zachary Tellier”
For Time
-10 Burpees
…
-10 Burpees
-25 Push-Ups
…
-10 Burpees
-25 Push-Ups
-50 Lunges
…
-10 Burpees
-25 Push-Ups
-50 Lunges
-100 Sit-Ups
…
-10 Burpees
-25 Push-Ups
-50 Lunges
-100 Sit-Ups
-150 Air Squats
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.