Monday
“It’s Called Labor Day”
For Time (50:00 Cap)
500 Burpees (Team of Three)
*At 0:00: 500m Run (together)
*At 10:00: 100 Deadlifts 185/125lb
*At 20:00: 18 Rope Climbs 12ft
*At 30:00: 100 Deadlifts 185/125lb
*At 40:00: 18 Rope Climbs 12ft
(burpees: 1 works, 2 rest)
(if you finish the burpees before the 30 or
40min mark, finish all work as a buy-out)
Tuesday
QOD: How Many Tattoos Do You Have?
[12:00 Clock]
-1:00 Choice Cyclical @ Cruise Pace
-8 Up-Downs
-8 Alt Bird Dogs
-1:00 Choice Jump Rope Skill
-8/8 KB Bent Row; Freestanding
-8/8 Single Arm Push Press
+
Every 4:00 x 3 Rounds (Continuous)
-600/500m Row (or) .8/.7mi Echo Bike
-Choice Jump Rope; Remainder
+
EMOM 20:00
1) 50ft Backwards Sled Drag; moderate
2) 2x50ft Dual KB Overhead Carry
3) 30s Max KB Gorilla Rows
4) 5-7 Dual KB Strict Press
5) Max L-Sit (or) Tuck Hold on Parallettes
*compare to 9.11.24
Wednesday
[15:00 Clock]
-6-8 Goblet Good Morning
-50ft KB Overhead Carry / side
-4-6 Pause Goblet Squat
-150m Run
+
Every 3:00 x 4 Sets:
-3 Overhead Squat into 7 Back Squat
*all OHS should be heavy / challenging
*use same barbell & load
+
“BRB”
AMRAP 12:00
Buy-In: 800m Run
2…4…6…
-Hang Snatch 95/65lb
-Step Back Lunge 95/65lb
*compare to 9.10.25
Thursday
[10:00 Clock]
-10/10 Forward / Backward Leg Swings
-8-10 KB Pullover; Feet Up
-4-5 Inchworm Plank
-8/8 Bent Over Banded Chop
-8-10 Single KB RDL
+
Every 2:30 x 5 Sets:
-3 Deadstop Deadlift
-5-7 Banded Russian KB Swing
*start moderate, end heavy
*score is final deadlift load
+
“Rushin Swings”
6 Sets: (2:00 On, 2:00 Off)
20 Russian KB Swing 70/53lb
20 AbMat Sit-Up
Max Calorie AirBike
*start moderately tough and aim to improve calories as you go (unscored)
*Rx+ = alternate rounds of abmat & ghd sit-up
Friday
A1. KOT Calf Raise; 3 x 8
A2. Tib Raise; Back-to-Wall; 3 x 8
B1. Single Leg KOT Calf Raise; 3 x 5/5
B2. Alternating Step-Up; 3 x 8
C1. Band-Assisted Pogo Hops; 3 x 15-20
C2. Bottom Quarter Bodyweight Squats; 3 x 10-12
D1. Single Leg Band-Assisted Pogo Hops; 3 x 10/10
D2. Bottom of Squat Jumps; 3 x 8-10
E1. Kang Squat; empty bar; 3 x 4-6
E2. Strict Press; seated on box corner; 3 x 4-6
…
Pull-Up / Chest-to-Bar Box Drills
*Until 26:00 Mark of Class
…
Build to Workout Variations & Weights
*Until 30:00 Mark of Class
+
“Danny”
AMRAP 20:00
30 Box Jump 24″/20″
20 Push Press 115/75lb
30 Pull-Up
+
DB External Rotation; 3 x 8-10ea
Saturday
3 Sets: (1:00 On, 1:00 Off)
-8 Overhead Squat 95/65lb
-Max Double Unders
+
Overhead Squat; 10-8-6-4-2
*new set every 2:00
*start moderate & build each set, ending heavy
+
“Neurotic Asphyxiation v2”
4 Rounds for Max Reps
-1:00 AirBike Calories
-1:00 Burpee; Lateral over Bar
-1:00 Overhead Squat 115/85lb
-1:00 Rest
+
8 Rounds (AirBike) extra credit
-1:00 @ Highest Repeatable Pace
-1:00 @ Max Recovery Pace
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.