Monday
Every 1:15 x 10 Sets:
*sets 1-6: 1 Clean + Jerk
(build to tough, quality rep)
*sets 7-10: 3-5 Front Squat; no rack
(all moderately heavy & quality)
+
[10:00 Clock]
Hanging Gymnastics Practice
*At 0,5,10:00: 5 Thrusters @ Wko Wt
+
“Misery Whip”
AMRAP 3:00
-10 Thrusters 95/65lb
-10 Pull-Ups
-15 Thrusters 95/65lb
-15 Chest-to-Bar
-20 Thrusters 95/65lb
-20 Bar Muscle-Up
*compare to 7.11.25, 7.15.24, 6.27.23, 1.31.23, 11.23.22
Tuesday
A1. Calf Raise; Off Plates; 3 x 8-12
A2. Hip Airplane; Rig-Assisted; 3 x 4-6 / side
B1. Patrick Step-Up; 3 x 10 / side
B2. DB Upright Row; 3 x 10 / side
C1. ATG Split Squat; Front Foot Elevated; 3 x 5-7 / side
C2. Supine Single DB Skull Crusher; 3 x AMRAP -3
D1. Side Plank; 3 x 15-30s / side
D2. KB Windmill; 3 x 7-9 / side
E. KB Shoulder Lunge Yielding Isometric; 3 x 15s ea
*start light, must build to your workout weight
+
“Deserted”
15:00 Max AirBike Calories
*to switch, partner must complete…
-4 Burpee Shuttle Run
-2 KB Shoulder Lunge 53/35’s
-4 Burpee Shuttle Run
*all reps / lengths are 24ft
Wednesday
Every 2:30 x 4 Sets:
-3 Deadlift; Build to RPE 8
-3 Box Jump Over; Wko Height
-3 Wall Ball; Wko Weight
+
“75 Hard”
For Time (15:00 Cap)
-25 Deadlift 225/155lb
-25 Box Jump Over 30/24″
-25 Wall Ball 30/20lb
*compare to 7.7.25
+
[0:00-5:00]
Toes-to-Bar Practice / Accumulation
*quality focused, rest to recovery
[5:00-10:00]
Choice Sit-Up Accumulation
*quality focused, rest to recovery
Thursday
E90s x 5 Sets:
-1 Set of Strict Pull-Ups
-1 Set of Strict Parallel Dips
*target rep range for band-assisted: 3-5
*advanced athletes: perform to AMRAP-VL
+
E90s x 5 Sets:
-6-8 Single Leg DB Wtd Hip Thrust / side
+
AMRAP 8:00
-30 Air Squat
-3 Rope Climb 12ft
*Rx+ = wear a vest (or) 15ft rope
+
AMRAP 8:00
-12/10 Calorie Row
-10 DB Push Press 50/35lb
Friday
Every 1:30 x 12 Sets:
*sets 1-4: 1 Power Snatch + 1 Squat Snatch
(moderate priming sets)
*sets 5-8: 1 Squat Snatch
(build to a tough rep, end on a win)
*sets 9-12: 2 Snatch Pulls
(105-110% – controlled aggression)
+
“Ranaldo”
3 Sets: (4:00 On, 2:00 Off)
-500m Run
-Max Snatch 115/85lb
Saturday
[15:00 Clock]
Unfatigued Inversion Skill Practice
*At 0,5,10,15:00 complete…
-8-10 3pt DB Bent Row / side; heavy
+
“Gold Kangaroo”
AMRAP 16:00
4 Rounds
-10 Chest-to-Bar
-10m DB Goblet Lunge 70/50lb
-10 HSPU
…
AMRAP; Remainder
-10 Bar Muscle-Up
-10m DB Farmer’s Lunge 70/50’s
-10m Handstand Walk
*scale: perform a 16min amrap of the first portion
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.