Monday
“Big Bag Wolf”
For Time (40:00 Cap)
200 Box Step-Ups 20″/20″
100/80 Calorie Bike
500 Single Unders
200ft Walking Lunge
100/80 Calorie Row
*half the group will perform in reverse order
**can Rx+ to DU, if confident to finish
…
once finished, complete rounds of
30s Calf Stretch / side
30s Seated Biceps Stretch
30s Lizard Stretch / side
Tuesday
Every 2:00 x 8 Sets:
1) 3 Power Clean
2) 3 Push Press; from the rack
*setup 2 bars and trade places with a partner
*all sets moderate to mod-heavy & quality-focused
+
“Whopperjawed”
AMRAP 12:00
-1 Run Lap 150m
-3 Over-and-Back Burpees
-5 Deadlifts 225/155lb
*compare to 9.29.25
Wednesday
QOD: You can choose to be a paid professional in any sport. Which do you pick?
Gymnastics Prep Progression
*Complete in Order, If You Are Unable To Do
a Skill At Any Point, Start Back at The Top*
AMRAP 10:00
10 Breath Hollow Hold
10 Scap Pull-Ups
10 Hollow Rocks
10 Hanging Lateral Swings
10 Hanging Knee Raise
10s Single Arm Hang / side
10 Alternating Toes-to-Rings
10s Inverted Hang on Rings
5 Single Arm Scap Pull-Up; Hand-Supported / side
5 Low Ring Skin-the-Cat
5 Tucked Front Lever Lifts
5 Bar Pull Overs
5 Ring Muscle-Ups
Every 2:00 x 4 Sets:
4-6 Strict Pull-Up
6-8 Strict Toes-to-Bar
+
Every 2:00 x 4 Sets:
10-15 V-Up
2-4 Wall Walk
+
AMRAP 10:00
10 Barbell Bicep Curls 20/15kg
10 Barbell French Press 20/15kg
10 Barbell Bicep Curls 20/15kg
10 Barbell French Press 20/15kg
10/10 Banded Cross Body Chop
Thursday
[0:00-4:00]
20s Wall Sit; Below Parallel
15s Pec Stretch / side
10 Banded Reverse Squats
…
[5:00-9:00]
5 Medball Kang Squat
10 Skater Jumps
15s/15s Banded Lat Stretch
…
[10:00-14:00]
3 Pausing Front Squat
3 Vertical Jump; land & reset
+
Every 3:00 x 4 Sets:
-4 Front Squat; 78-82%
-4-6 Back Squat; same load
+
“The Devil is Single”
For Time (15:00 Cap)
(Split Anyhow with a Partner)
32-24-16-8 Single Arm Devil’s Press 70/50lb
*500m Row after each set
(subtract 50m / female on team)
Friday
4 Sets: (30s On, 1:30 Off)
3-5 Strict Press; from the floor**
Max Bent Over Row; same load
**all at challenging load
+
“Downward”
For Time (15:00 Cap)
30 Calorie Echo (Cap at 3:00)
25 Strict Press 95/65lb
20 Chest-to-Bar
15 Box Jump Over 30/24″
10 kHSPU
*Rx+ = Bar Muscle-Up & WW + sHSPU
Saturday
“Underglow”
(Elite)
AMRAP 9:00
4 Cleans 225/155lb
9 RMU
36 Drag Rope Double Unders
(Rx)
AMRAP 9:00
4 Cleans 185/125lb
9 Chest-to-Bar
36 Double Unders
(Scaled)
AMRAP 9:00
3 Cleans 135/95lb
9 Pull-Up
36 Double Unders
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.