Monday
[0:00-15:00]
-10 Calorie Erg
-5 Boot Strappers
-5/5 Squatting Sky Reach
-5 Empty BB RDL
-5 Empty BB Strict Press
-15s Elevated Cat
…
[15:00-30:00]
Find Heavy Power Clean & Jerk
+
“Barbell Beep Test”
[Using PACER Audio]
Perform 1 Clean & Jerk, Until Failure
*use 135/95lb or 65% of strength, whichever is less
*compare to 8.18.25
+
15:00 Cyclical @ Conversational Pace
*row, run, bike or ski
Tuesday
Every 4:00 x 3 Sets:
-4 Back Squat 75-80%
-Max Lunges*, Until 1:00 Mark
*Step Back Farmer’s Hold 50/35’s
+
“Blind Corner”
For Time (27:00 Cap)
-1200m Run
-24 Toes-to-Bar
-1000m Run
-20 Toes-to-Bar
-800m Run
-16 Toes-to-Bar
*Rx+ = 36-30-24 TTB
*compare to 8.20.25
(preferred scale)
-800m Run
-20 Toes-over-Hips
-800m Run
-16 Toes-over-Hips
-800m Run
-12 Toes-over-Hips
Wednesday
[10:00 Clock]
-4 Push-Up to Alt Toe-Touch
-4 Seal Push-Ups
-8 Tabletop Glute Bridge
-10s/10s Single Arm Elevated Cat; using Rig
-2 Burpee over DB
-4 DB Hang Clean & Jerk*
*start light & build to workout weight
+
“Who Do We Appreciate?!”
AMRAP 30:00
{Alternate Full Rounds with Partner}
-2 x 25ft Bear Crawl**
-4 Burpee over DB
-6 DB Hang Clean & Jerk 50/35lb
-8 Calorie Echo Bike*
*count rollover cals (this is your score)
*do not reset
**Rx+ = 25ft HSW
+
[10:00 Clock]
-8 Plate Pullover 10-15lb
-8 Seated External Rotation 5-10lb
-8 Banded Face Pull; 2s return
Thursday
EMOM 20:00
1) 25s of GHD Sit-Ups with Arms Crossed
2) 25s of Alt Gorilla Rows
3) 25s of DB Bench Press; moderate
4) 1 Pegboard, Rope Climb, or Hand-over-Hand Sled Pull
+
“Warp & Weft”
2 Rounds for Time (12:00 Cap)
-60 Double Under
-3 Deadlift 315/205lb
-30 No Touch Shuttle Run (25ft=1)
-3 Deadlift 315/205lb
-15 Box Jump 24/20″
-3 Deadlift 315/205lb
*scale to a weight you can do unbroken
*compare to 8.22.25
Friday
5:00 Choice Cyclical
+
EMOM 15:00
1) 7/7 Copenhagen Plank Lifts
2) 7/7 Hip Flexor to Hamstring Stretch
3) 5-7 Medball Kang Squat
4) 20-40s Sorenson Hold
5) Dual KB Front Squat
+
“Jackie-eikcaJ”
For Time (20:00 Cap)
(Partners: 1 Works, 1 Rests)
1000m Row
50 Thruster 20/15kg
30 Pull-Ups
(Rest 1:00)
30 Pull-Ups
50 Thruster 20/15kg
1000m Row
Saturday
“Ricky, You Can Walk”
4 x 2:00 Intervals (Rest 60s b/t)
15/12 Calorie Echo Bike
9 Box Jump Over, Step Down 30”/24”
Max Front Squats 155/105lb
*Until 40 Reps Are Completed
+
Every 2:30 x 5 Sets:
AMRAP -2 sHSPU (directly into) AMRAP -2 kHSPU
*during remainder of each, echo @ flush pace
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.