Monday
Every 2:00 x 7 Sets:
-3 Deadlift + 2 Hang Power Clean + 1 Jerk
*build to RPE 8/10 for final set
+
“Deconstructed DT”
5 Rounds for Time (20:00 Cap)
-250m Run
-12 Deadlift 155/105lb
-9 Hang Power Clean 155/105lb
-6 Shoulder-to-Overhead 155/105lb
*compare to 8.11.25
Tuesday
View Hanging Gymnastics Skill Progression
[20:00 Clock]
Choice Hanging Gymnastics Practice
*At 0,5,10,15,20:00 complete…
-6-8 DB Strict Press
+
“Long Cut”
3 Rounds
(4:00 On, 4:00 Off)
-30/22 Calorie AirBike
-5 Wall Walks
-Max Rope Climbs 12ft
*cap bike @ 2min mark
*cap ww @ 3min mark
*Rx+ = 50ft Handstand Walk, Legless Rope Climbs
Wednesday
Every 4:00 x 3 Sets:
-6 Back Squat 65-70%
-Max DB Box Step-Up* – Until 1:00 Mark
*50/35’s, 20″ Box
+
“Chunky”
AMRAP 8:00
Buy-In: 40/33 Calorie Row
-20 Single DB Box Step-Up, 50/35lb, 20″
-20 Burpee Box Get Over 20″
+
EMOM 8:00: 1 Snatch + 1 Overhead Squat
*moderate & form-focused
*compare to 8.13.25
Thursday
Every 1:30 x 4 Sets:
6-8 Floating RDLs
+
EMOM 8:00
1) 4-6 Bench Press
2) 3-4 Power Clean
*flip flop with partner
*start light, build to workout loads
+
“Weight, Weight…Don’t Tell Me”
AMRAP 25:00
250m Cyclical: 1 Rows, 1 Runs
20 Bench Press 165/105lb
20 Power Clean*
*185/125lb barbell or 70/50’s DBs
(for weighted work: 1 works, 1 rests)
Friday
EMOM 16:00
1) 4/4 DB Snatch
2) 4/4 Pistol Squats
3) 20s GHD Sit-Up (or) Toes-to-Bar
4) 20s Ring Row; Tough Angle
+
“Spelunking”
5 Rounds for Time (15:00 Cap)
-6 Burpee Pull-Up
-6-8-10-12-14 DB Hang-to-Overhead 70/50lb
*advance DB 4ft after each round
*Rx+ = 80/60lb
*compare to 8.15.25
Saturday
“Jerry-Rig”
[30:00 / 32:00 Clock]
For Time
-1mi Run
-2k Row
-1mi Run
…
Find 1RM Shoulder-to-Overhead in Remainder
+
[Accessory / Joint Health]
A1. Glute Ham Raise (5 x 4-6) 2s lower
A2. Banded Face Pulls (4 x 10-12) 2s return
B. Chest-Supported Single Arm DB Row (4 x 8/8) 2s lower
C. Banded Sword Draw (4 x 8/8) 2s lower
D. DB External Rotation (4 x 8/8) 2s lower
*elbow propped on knee
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.