Monday
10:00 Bike or Row
*Perform @ Conversational Pace
+
“Hamster Wheel”
AMRAP 25:00
250m Run
3 Rounds
-2 Cleans 155/105lb
-2 Over & Back Burpee
*compare to 8.25.25
+
10:00 Bike or Row
*Perform @ Conversational Pace
Tuesday
QOD: Podcast or Music for a Long Drive?
[15:00 Clock]
Choice Hanging Gymnastics Practice
*At 0,5,10,15:00 complete…
-4-7 DB Strict Press
(heavier than two weeks ago)
+
“Core Competency”
4 Rounds for Max Reps
1:00 Strict Pull-Up
1:00 Push-Up to Toe-Touch
1:00 V-Up
1:00 Wall Ball 20/14lb, 10/9ft
Wednesday
Every 2:00 x 5 Sets:
-3 Overhead Squat
+
“Ramen”
For Time (4:00 Cap)
12-9-6
-Power Snatch 95/65lb
-Overhead Squat
+
“2 Minute Noodles”
For Time (4:00 Cap)
12-9-6
-AirBike Cals (F: 9-7-5)
-Goblet Squat 70/53lb
*compare to 8.27.25
+
3 Rounds for Quality
-15 Tib Raise; Back-to-Wall
-15 Banded Face Pulls; 2s return
…
Rounds; Remainder of Class
-1:00 Frog Stretch
-0:45 Couch Stretch / side
Thursday
Every 1:00 x 12 Sets:
1) 4-6 Bench Press; end heavy
2) 6-8 3pt DB Row / side; all mod-heavy
+
“Panini Prizm”
For Time (21:00 Cap)
{Switch Working Partner Every 0:45}
100 Box Jump 24″/20″
100 DB Step Back Lunge 50/35’s
300 Double Under
100 DB Box Step Up 20″
+
Rounds; in Remainder
-30s Elevated Pigeon Stretch / side
-30s Calf Stretch; using rig / side
Friday
EMOM 25:00
1) 30s Max GHD
2) 1 Pegboard, 4-6 Lat Pull Down, or 1 Hand-over-Hand Sled Pull
3) 8/8 Bent Over Cross Body Chop
4) 6-8 Dual DB Hang Clean & Push Press
5) 1 Double Broad Jump; for Distance
+
“Shawty”
4 Rounds
(2:00 On, 1:00 Off)
-3 x 25ft Burpee Broad Jump
-15 DB Deadlift 70/50’s
-Max DB Farmer’s Carry (25ft=1)
*always start opposite of your DBs
*Rx+ = 80/60’s
*compare to 8.29.25
Saturday
Every 5:00 x 5 Sets:
-4 Front Squat* 225/155 (or) 70%, whichever is less
-8 Thrusters 155/105lb (or) 60%, whichever is less
-Max Chest-to-Bar, Until 60s Mark
+
“Popeye”
5 Rounds for Time
-10 DB Bench Press 50/35’s
-10 DB Power Clean 50/35’s
-100ft Farmer’s Carry 50/35’s (4x25ft)
+
3 Rounds @ Relaxed Pace
-30 Calorie AirBike
-30 Double Unders*
-30 GHD Sit-Ups
-30 Double Unders*
*drag or heavy if able
+
Accumulate 300% of Your Strict Pull-Up Rep max
*complete a 20-30s FLR Hold on Low Rings after each set
(ie. 8 is your rep max, perform 24 total reps)
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.