Monday
Every 1:30 x 8 Sets:
1) 5-7 Dual KB Thrusters
2) 3-6 Dual DB Hang Clean & Jerk
+
“Mario”
For Time (8:00 Cap)
-4-3-2 Rope Climb 15ft
-21-15-9 KB Thruster 35/26’s
+
“Luigi”
For Time (8:00 Cap)
-12-16-20 DB Hang Power Cleans 50/35’s
-12-12-12 Burpee Box Get-Up 24/20″
*compare to 7.8.25
Tuesday
QOD: What’s your favorite type of cuisine?
Every 1:30 x 10 Sets:
1) 1 Set of Toes-to-Bar or Rings
2) 2x24ft Farmer’s Lunge
*bike in remainder @ recovery pace
+
Every 1:30 x 10 Sets:
1) 1 Set of V-Up’s
2) 12-16 DB Snatch
*row in remainder @ recovery pace
…
*all sets should be repeatable & quality-focused
*loadings should be light to moderate
Wednesday
Every 3:00 x 5 Sets:
-3 Box Jump, Step Down; tough height
-5 Deadlift; mod-heavy
+
“Butcher Block”
For Time (22:00 Cap)
-500m Run
-50 Wall Ball 20/14lb, 10/9ft
-500m Run
-50 Chest-to-Bar
-500m Run
-50 Wall Ball 20/14lb, 10/9ft
-500m Run
*compare to 7.2.25
Thursday
QOD: What should our next QOD be?
A. Turkish Get-Up; 10 Alternating Reps
B. Dual KB Front Squat; 4 x 6-8
C. Back Squat; 4 x 4-6
D. Dips; 4 x 7-9
E. KB Palm Press; 3 x 9-11ea
F. BB Bicep Curls; 3 x AMRAP -1
*all sets should be tough, repeatable & high-quality
…
remainder: walk laps @ recovery pace
Friday
Complete @ Moderately Tough Pace
-15:00 Row
-15:00 AirBike
-15:00 Run
Saturday
Every 2:30 x 5 Sets:
-3 Touch-N-Go Power Snatch
*start moderate, end heavy
+
“Triplopia”
[0:00-4:00]
20 Overhead Squat 115/85lb
10 Sandbag Clean 150/100lb
10 DB Box Step-Over 50/35’s, 20″/20″
20 Chest-to-Bar
…
[6:00-11:00]
Previous 4 Movements
10 Thruster 115/85lb
…
[14:00-20:00]
Previous 5 Movements
20 Burpee to Bar Touch
…
*score is combined total to finish all three parts
*if you don’t finish under the cap, add 1s per uncompleted rep
Sunday
Lumber Capital Run Club
Learn More (Start Time: Noon)
View the Routes (or) Sign-Up to Volunteer
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.