Monday
[10:00 Clock]
Find Heavy Power Clean
+
“Holleyman”
30 Rounds for Time (30:00 Cap)
-5 Wall Ball 20/14lb
-3 Handstand Push-Ups
-1 Power Clean 225/155lb
*compare to 9.2.24 & 9.15.25
Tuesday
[16:00 Clock]
Choice Skill Work
*At 4,8,12,16:00 complete…
-30s Max Log Roll to V-Up
+
“Other Half”
(Odd Minutes: Partner 1 Works)
(Even Minutes: Partner 2 Works)
3 Rounds for Max Reps (18:00)
-2:00 Row Calories
-2:00 Hang DB Snatch 50/35lb
-2:00 Toes-to-Rings
*score is total of final rd
*Rx+ = 70/50lb, TTR + RMU Complexes (count reps individually)
Wednesday
AMRAP 15:00 @ Warm-Up Pace
20 Hanging Lateral Swings
15s Ring Row Isometric
10 Tabletop Glute Bridge
8/8 Copenhagen Plank Lifts
10 DB Pullover
+
“Pump & Dump”
For Time (32:00 Cap)
1600m Run
50 DB Bench Press 50/35’s
50 DB Farmer’s Carry 50/35’s (25ft)
50 DB Bench Press 50/35’s
1600m Run (or) Row
+
Rounds, Remainder of Class
(once finished with workout)
-30s Seated Biceps Stretch
-30s/30s Calf Stretch; Using Rig
-30s/30s Pec Stretch; Using Rig
Thursday
Every 4:00 x 4 Sets:
-3 Back Squat 80-85%
-Max Goblet Step-Up; Until 1:00 Mark
*light-moderate
+
“Semiannual Plate WOD”
4 Sets: (2:00 On, 1:00 Off)
-10 Box Jump, Step Down 24/20″
-2x24ft Plate Walking Lunge 45lb/45lb
-Max Burpee to Plate
*continue until 60/55 burpees, or end of fourth interval
(Rx+ = 30/24″ Box, OH Lunge)
Friday
“Leonardo”
EMOM 8:00
1) 30s Max GHD Sit-Ups to Parallel
*competitor’s rx = to floor
2) 30s Max Strict Pull-Ups
+
“Raphael”
EMOM 8:00
1) 5-8 Parallel Dips; wt or assisted
2) 5 Burpee Broad Jumps
*for distance (only score)
+
“Donatello”
EMOM 8:00
1) 30s Max Sandbag Cleans
2) 30s Max Echo Calories
+
“Michelangelo”
EMOM 8:00
1) 8-10 Banded Russian Swings; heavy
2) 4-5 Vertical Jumps; land & reset b/t
*perform each @ max effort
*compare to 9.5.25
Saturday
“Tax Collector V2”
4 Rounds for Time (16:00 Cap)
10 Sandbag Squat; on Shoulder 150/100lb
10 DB Snatch 80/60lb
10 Burpee BMU
…
(preferred scale)
-10 Sandbag Squat; on Shoulder 100/70lb
-10 DB Snatch 60/45lb
-10 Burpee Pull-Up
+
30:00 AirBike @ Comfortable Pace
*At 5,10,15,20,25:00 complete:
AMRAP -1 sHSPU
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.