Monday
“Glen”
For Time (38:00 Cap)
-30 Clean & Jerks 135/95lb
-1 Mile Run
-10 Rope Climbs 15ft
-1 Mile Run
-100 Burpees
*compare to 9.1.25
(Preferred Scale)
For Time (38:00 Cap)
-30 Clean & Jerks 95/65lb
-1200m Run
-10 Rope Climbs 12ft
-1200m Mile Run
-50 Burpees
Tuesday
Every 1:30 x 12 Sets:
1) 25s Max Parallette Push-Up
2) 8/8 3pt DB Row
3) 25s Max Sandbag (or) Goblet Squat
+
AMRAP 15:00
(Alternate Full Rounds with a Partner)
15s L-Sit
15 Single Arm DB Thruster 60/40lb
15 Calorie Row
+
12 Sets: (20s On, 10s Off)
1) Half Kneeling Hamstring Lift-Off; leg 1
2) Half Kneeling Hamstring Lift-Off; leg 2
3) PVC External Rotation; arm 1
4) PVC External Rotation; arm 2
*each is an overcoming isometric performed at 50-70% of max tension
Wednesday
A1. Banded B-Stance Hip Thrust (2 x 10-12ea)
*light to moderate & quality-focused
A2. Side Plank (2 x 12-20s / side)
B. RDL (3 x 9-11) 2s lower
*build each set, end moderate
C. Deadstop Sumo Deadlift (3 x 4-6)
*continue building, ending mod-heavy
D1. Single Arm DB Upright Row (2 x 7-9ea)
*set 1 light, set 2 moderate
D2. Pallof Press (2 x 7-9ea)
*set 1 moderate tension, set 2 heavy tension
*2s press, 2s return
+
“Unorthodox”
For Time (13:00 Cap)
20 Sumo Deadlift High Pull 75/55lb
20 Box Jump 24/20″
20 Front Rack Step-Ups 75/55lb, 24/20″
20 Barbell Hops
20 Front Rack Step-Ups 75/55lb, 24/20″
20 Box Jump 24/20″
20 Sumo Deadlift High Pull 75/55lb
*Rx+ = 30 Reps / Exercise
*if using empty bar to lift, also hop over it
Thursday
“To Be Missed Is To Be Loved”
3 Sets:
AMRAP 7:00 @ Moderate Pace
6 KB Turkish Get-Up 53/35lb
160m Run
16 KB Goblet Step Back Lunge 53/35lb
160m Run
16 KB Hang-to-Overhead 53/35lb
160m Run
*pick up next set where you left off
*scaled = 35/26lb
*rx = 53/35lb
*rx+ = 70/53lb
(7:00 active recovery on echo after each)
Friday
[15:00 Clock]
Find Heavy Complex:
-4 Hang Power Clean + 4 Front Squat
+
“Dole Whip”
AMRAP 12:00
2 Rounds
-4 Hang Power Clean 135/95lb
-8 Chest-to-Bar
2 Rounds
-8 Hang Power Clean 135/95lb
-4 Chest-to-Bar
*compare to 7.1.24 & 7.23.25
Saturday
“CrossFit Triathlon”
For Time
-5k Row
-10k AirBike
-5k Run
*compare to 9.8.24 & 6.14.25
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.