Monday
Every 30s x 8 Sets:
1) Arms
2) Arms, Body
3) Arms, Body, Half Slide
4) Arms, Body, Full Slide (Normal)
*partner rides airbike @ cruise pace
+
EMOM 14:00
1) 1 Strict Press + 2 Push Press*
2) 6-8 3pt DB Row / arm; all moderate
*start moderate, end heavy
+
ALT + “Tokyo Drift”
5 Rounds
(1:30 On, 1:30 Off)
-150m Run (or) Row
-Max Shoulder-to-Overhead 115/85lb
*compare to 5.20.24 & 3.31.25
Tuesday
Every 2:30 x 3 Sets:
-5-7 Strict Pull-Ups
*band assist / weight as needed to make challenging
+
“Pull Your Weight”
AMRAP 15:00 (Partners)
{Alternate Full Rounds}
-5 Strict Pull-Ups / 10 Ring Row
-3 Burpee Shuttle Run 20ft
-5 KB Sumo Deadlift High Pull 53/35lb
-3 Burpee Shuttle Run 20ft
+
“Pull Your Punches”
AMRAP 15:00 (Partners)
{Split Work on Bike & Push-Ups}
-20ft Bear Crawl; both
-25/20 Calorie AirBike
-20ft Bear Crawl; both
-25/20 Hand-Release Push-Ups
Wednesday
Every 1:45 x 12 Sets:
*sets 1-4: 3 Power Clean; reset b/t
*sets 5-8: 3 Hover Clean High Pull
*sets 9-12: 2 Clean Pull
(build weight across, end 107-112% of clean)
+
“Cold Caramel”
AMRAP 7:00
-15 AbMat Sit-Up
-3 Hang Clean 185/125lb
*Rx+ = GHDs & 225/155lb
+
AMRAP 12:00 @ Quality-Focused Pace
-7-10 Hip Thrust; wko wt
-5/5 Clamshell Raise
-10-15 Hollow Body Band Pullover
-15s Isometric Adductor Squeeze*
*squeezing medball @ 70-80% of max tension
Thursday
Every 0:45 x 9 Sets:
1) 8s Crescendo Leaps
2) 8s Goblet Squat Overcoming Isometric
3) 8s Echo Bike Sprint
*each @ max effort
+
Every 1:30 x 9 Sets:
-3,3,3,2,2,2,1,1,1 Back Squat
*start very light, end very heavy
+
3 Rounds (18:00) unscored
3:00 Row @ Cruise Pace
3:00 AMRAP @ Repeatable Pace
-5 DB Push Press 50/35’s
-1 Rope Climb 12ft
*Rx+ = 7 PP, 1 RC 15ft
Friday
[15:00 Clock]
Every 2:00 x 4 Sets:
-Til :30 | Double Unders
-At :45 | 1.1.1 Power Snatch
…
Remainder: Find Tough Power Snatch
+
“Holy Diver”
For Time
800m Run
…into…
1 → 10
-Deadlift 225/155lb
-Bar-Facing Burpee
…into…
800m Run
*second run ‘gated’ at 18min mark
*compare to 5.5.25
Saturday
EMOM 30:00
1) 3 Strict Press
2) 2 Hang Squat Clean
3) 1 Rope Climb**
*for all: start easy, end tough
**start regular & progress to your toughest variation
+
“Karen Gets Around”
For Time (25:00 Cap)
-25 Burpee; Lateral over Rower Rail
-50 Chest-to-Bar
-100 Double Unders
-150 Wall Balls 20/14lb, 10/9ft
-100 Calorie Row
-50 Toes-to-Bar
-25 Line-Facing Burpee
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.