Monday
Every 2:30 x 6 Sets:
-3 Bench Press
*start moderate, end heavy
+
Every 2:30 x 6 Sets:
-3 Back Squats
*start moderate, end heavy
+
“Whistle Punk”
PACER; For Max Lengths
-65ft Shuttle Runs-
(Interval Cadence Increases Every ~60s)
*compare to 12.11.24 & 8.4.25
Tuesday
“Blue Monday”
(Partner Workout)
*one works, one rests*
For Time (38:00 Cap)
-200 Calorie AirBike*
-100 Deadlift 315/205lb
-200 Calorie Row*
-150 Kettlebell Swings 70/53lb
*subtract 25 / female on team
*compare to 12.9.24
Wednesday
Every 4:00 x 4 Sets:
-5 Hang Power Cleans; mod-heavy
-Max Heavy Wall Ball, Until 1:00 Mark
+
“Simple Syrup v2”
2 Sets: (rest 3:00 b/t)
AMRAP 6:00
-5 Toes-to-Bar
-15 Double Under
*only second set is scored
*Rx+ = 10 TTB + 15 Heavy / Drag DU
*compare to 8.6.26
Thursday
EMOM 20:00
1) 100ft Sandbag Bearhug Carry 150/100lb
2) 1 Legless Rope Climb
3) Max Band-Assisted L-Sit (:30 Cap)
4) Max Handstand Push-Up
5) 8-15 GHD Sit-Up to Parallel
+
“Hang Tight Dude”
3 Rounds
(3:00 On, 1:00 Off)
150m Run
1 Rope Climb 12ft
150m Run
1 Rope Climb 12ft
Max DB Hang Snatch 50/35lb
*Rx+ is 15ft or Legless
(score is total snatches)
Friday
[10:00 Clock]
-6/6 90-90 Hip Thrust
-8 Tabletop Glute Bridge
-15s/15s Pec Stretch; using rig
-8 Push-Up to Down-Dog
-6 Bottom Quarter Squats (or) Bottom of Squat Jumps
+
Every 3:00 x 5 Sets:
3-4 Front Squat; mod-heavy / rpe 8
4-6 Parallel Dip; wt or assist to rpe 8
+
“Eliza”
For Time (7:00 Cap)
15-12-9-9
-Ring Dip
-Front Squat 135/95lb
*Rx+ dips on high rings
+
[10:00 Clock]
-8 Plate Pullover 10-15lb
-8 Seated External Rotation 5-10lb
-8 Banded Face Pull; 2s return
Saturday
“Slipknot”
AMRAP 12:00
-3 Rope Climbs* 15ft
-7 Box Jump Over 30/24”
-12 DB Hang Snatch 70/50lb
-7 Box Jump Over 30/24”
*male: 2 Legless, 1 with Legs
*female: 1 Legless, 2 with Legs
(place box b/t rope & DB)
+
Complete @ Moderate Pace (RPE 6/10)
1000-750-500-250m Row
250-500-750-1000m Run
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.