Monday
Every 1:45 x 8 Sets:
Sets 1-4: 1.1.1 Snatch — End RPE 8/10
Sets 5-8: 4 Floating Snatch Pulls*
*start at set 4 weight and add 0-10lb / set
+
“Al Capone”
4 Sets: (3:00 On, 3:00 Off)
20 Bench Press 115/75lb
20 DB Snatch 50/35lb
Max Prisoner Lunge Lengths (20ft)
(score is combined lunge lengths)
*echo 0.75/0.7mi during rest
(Rx+ is 1.00/85mi echo during rest)
Tuesday
EMOM 4:00
4 Russian KB Swings + 6 Crescendo Leaps
*build weight every minute
+
“Eugene Krabs”
AMRAP 15:00
[Partners Alternate Full Rounds]
-4 Burpee Box Get Over 40″/40″
-10/8 Calorie Row
-4 Burpee Box Get Over 40″/40″
+
“Sandy Cheeks”
AMRAP 15:00
[Partners Alternate Full Rounds]
-50m Sandbag Carry 40/30lb
-15 Sandbag Squats 40/30lb
-50m Sandbag Carry 40/30lb
Wednesday
Every 2:00 x 9 Sets:
2 Hang Power Clean + 2 Shoulder-to-Overhead
*sets 1-4: Dumbbells — Build Each
*sets 5: rest / build barbell
*sets 6-9: Barbell — End Tough
+
“Yellowjacket”
3 Sets: (1:00 On, 2:00 Off)
10 DB Hang Clean & Jerk 50/35’s
Max Echo Bike Calories
*Rx+ 60/45’s
*only calories are counted
*highest round total is your score
+
Rounds; Remainder of Class
Echo @ Recovery Pace
*partner walks 150m, then switch
Thursday
Every 3:00 x 4 Sets:
3-5 Strict Pull-Up
6-8 Ring Row
9-12 Single KB Upright Row
+
“Kerf”
For Time (12:00 Cap)
2 Rounds
-12 Deadlift 185/125lb
-4 Wall Walk
(Rest 1:00)
2 Rounds
-12 Deadlift 225/155lb
-12 Handstand Push-Up
(Rest 1:00)
2 Rounds
-12 Deadlift 315/205lb
-4x25ft Handstand Walk
+
9 Sets: (20s On, 20s Off)
1) Sit-Ups; Choice Variation
2) Hollow Hold
3) Hanging Tuck Hold
Friday
QOD: What was your favorite named workout in the past 3 weeks?
AMRAP 6:00; Quality-Focused
6/6 Adductor Glides; Using Rower
6 Medball Thrusters
6/6 Prisoner Crossover Step-Ups
6 Medball Kang Squat
+
Every 3:00 x 4 Sets:
3 Front Squat; 80-84%
3-5 Back Squat; same load
+
“CF 101”
9 Sets: (60s On, 30s Off)
1) Row Calories
2) Front Rack Lunge Steps 75/55lb
3) Box Jump Overs 24/20″
*for quality / unscored
Saturday
AMRAP 10:00 @ Warm-Up Pace
-8 Cal Echo
-8 Toes-to-Rings
-8 Burpee Box Step-Up
-8 Empty Barbell OHS
+
EMOM 8:00:
1) 5s Bottom of Overhead Squat Overcoming Isometric
*ramp to max effort each min | see demo
*choice overhead opening the remainder of the minute
2) 5 Box Jump Over – High Box
+
Every 1:30, Until Heavy
-2 Overhead Squat; from the rack
*start at 60% of OHS and add 5-10lb / interval
+
“Unhinged”
4 Rounds
-25 Calorie Echo Bike
-25 GHD Sit-Up
-25 Overhead Squat 95/65lb
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.