Monday
Every 1:30 x 8 Sets:
-4 Bar-Facing Burpee
-1 Clean + 1 Front Squat + 1 Jerk
*start moderate, end heavy
+
“Burpee Beep Test”
[Using PACER Audio]
Perform 1 Burpee Box Jump Over, Until Failure
*Scaled: Box Get Over 20/20″
*Rx: 24/20″
*Rx+ = 30/24″
(compare to 9.8.26)
+
15:00 Cyclical @ Conversational Pace
*bike, run, or ski
Tuesday
“Flux”
8 Sets (4:00 On, 1:00 Off)
Odd Sets: AMRAP
-3 Bench Press 225/145lb
-50 Double Under
-15 Toes-to-Rings
*pick up where you left off
Even Sets: AirBike
*Ride @ 80-85% of 10:00 Test Wattage
(or your “max recovery pace”)
*compare to 10.29.25
Wednesday
3 Rounds
-8/8 Patrick Step-Up 6-9″
-15-20 Prone Banded Hamstring Curls
-20s/20s Banded Lat Stretch
+
3 Rounds
-5/5 Front-Foot Elevated ATG Split Squat 6″
-8-10 Banded Reverse Squats
-3-5 Clean Turnover Drill; Bar in Rack
+
Every 3:00 x 4 Sets:
-5 Front Squat; 76-78%
-5-6 Back Squat; same load
+
“Joe Blow”
AMRAP 15:00
-150m Run
-5 Hang Power Clean 115/85lb
-15 Air Squat
*perform at 30min amrap pace
Thursday
Every 1:00 x 15 Sets:
1) 10-12 Tough Ring Rows
2) 50ft/50ft KB Suitcase Carry 70/53lb
3) 5-7 Tough Pressing Reps*
*level 1: band-assisted push-ups
*level 2: strict, deficit push-ups
*level 3: band-assisted strict hspu
*level 4: strict and/or deficit hspu
+
“Ben Dover”
For Time (22:00 Cap)
4 Sets with Partner (2 Each)
18-15-12 Dual KB Deadlift 70/53’s
*after each round: 18/15 Calorie Row
(if scaling kb load, scale to 15/12 calorie row)
(Rx+ = use heavier DBs than prescribed load)
Friday
Every 1:30 x 10 Sets:
-3-Position Snatch
*hip, hang, hover
+
“Keepy Uppy”
3 Sets: (rest 3:00 after each)
AMRAP 3:00
-6 DB Goblet Step Back Lunge 50/35lb
-6 DB Hang Snatch 50/35lb
*walk 150m during rest
*only final set is scored
Saturday
The Gym Will Close at 10am for ZOAR Athlete Camp
*use code “athlete” at checkout if you want to come!
“Gamebook”
For Time (16:00 Cap)
*Partition As Desired*
-100 Toes-to-Bar
-100 Calorie Row
-100 DB Hang Clean & Jerk 50/35lb
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.