Monday
[0:00-10:00]
Find Heavy Pause Back Squat
[12:00-22:00]
EMOM 10:00: 1 Front Squat; 5s lower – RPE 8
+
“Metal Monopoly”
For Time (10:00 Cap)
-15 Chest-to-Bar
-20 DB Front Rack Step-Up*
-25 Deadlifts 225/155lb
-20 DB Front Rack Step-Up*
-15 Chest-to-Bar
*50/35’s, 20″
(Rx+ = Bar Muscle-Up)
(compare to 4.30.25)
Tuesday
Every 2:30 x 4 Sets:
-6-8 Dips*
-10-15 Ring Row**
*on rings, p-bars, or bench
*elevate feet as needed
(all work moderately tough)
+
“Bound to Breathe”
Partners (1 Works, 1 Rests)
3 Rounds (30:00)
AMRAP 4:00
20 Box Jump 24/20″
26 Calorie Row*
…rest 60s…
AMRAP 4:00
80 Double Under
24 Calorie Echo Bike*
…rest 60s…
*subtract 2 / female on team
(only round 3 amraps are scored)
Wednesday
QOD: If you were a professional wrestler, what would your ring name be?
[10:00 Clock]
-20s Sandbag Static Hold
-5 Hang Snatch; empty bar
-5 Lat Activations; Box Blocked
-20s Saddle Pose
-5 Zercher Squat* empty bar
*exaggerate depth
+
AMRAP 6:00
-9 V-Ups
-7 Sandbag Squat; on Shoulder
-50ft Sandbag Bearhug Carry
*you choose the load
+
EMOM 6:00:
-15s Max Hang Power Snatch
*same moderate weight for all
+
EMOM 6:00
1) SkiErg
2) RowErg
3) BikeErg
*start anywhere, rotate in order
Thursday
[12:00 Clock]
-8 Rig-Supported Cossack Squat
-20 Frog Stretch Pulses
-8 Kang Squat; Hugging Medball
-20s Overhead Opener; Using Rig
-8 Alt. Toes-to-Bar / Toes-Over-Hips
*At 0:00 & 12:00: Run 150m
+
“Circle with Me”
3 Sets:
(6:00 On, 3:00 Off)
-500m Run
-18 Toes-to-Rings (or) 8/6 Ring Muscle-Up
-Max Wall Ball 20/14lb
*Rx+ = 750m Run
(only final round is scored)
(walk 150m after each set)
+
Rounds for Quality; Remainder of Class
-8/8 DB Seated External Rotation
-12 Banded Lat Row
Friday
Every 1:30 x 8 Sets
*sets 1-4: 2 Deadstop Strict Press
(start moderate, end mod-heavy)
*sets 5-8: 1 Push Press
(2s pause at nose on the way down)
(all tough reps)
+
8:00 Bike (or) Row @ Moderate Pace
…
Rest 2:00
…
“Knocked Loose”
AMRAP 8:00
-8 DB Snatch; arm 1
-16ft DB Overhead Lunge; arm 1
-8 DB Snatch; arm 2
-16ft DB Overhead Lunge; arm 2
*Rx = 50/35lb
*Rx+ = 70/50lb
Saturday
[21:00 Clock]
Handstand Skill Play
(spend the majority of your time working on variations where you have inconsistent success)
*every 3:00(+0:00): 2 Push Jerks; from the rack – start light, end heavy
+
3 Sets: (rest 60-90s b/t)
-25ft SB Carry 150lb
-25 DU
-5 TTB
-3 FS + 3 STO 155/105lb
+
“Equalizer”
For Time (30:00 Cap)
1:30 Sandbag Bear Hug Hold 150/100lb
…
3 Rounds
-75 Double Under
-15 Toes-to-Bar
-10 Front Squats 155/105lb
…
3 Rounds
-75 Double Under
-15 Toes-to-Bar
-10 Shoulder-to-Overhead 155/105lb
…
300′ Sandbag Bear Hug Carry 150/100lb
+
20-30:00 AirBike @ Smooth Pace / Zone 2
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.