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Weekly Training Plan
MONDAY
A) 4-5 Sets
6 Strict Handstand Push-Up or DB Z-Press
12-15 Banded Lower Chest Raises
Stack ribs over pelvis, control descent.
B) Every 3:00 x 5 Rounds (20 min total)
Perform for max sustainable output:
40 Double Unders
8 Dumbbell Push Jerks (50/35 lb)
8 Hand-Release Push-Ups
40m Heavy Sandbag March
Rest remaining time in the 4:00 window.
Bearhug the bag tight. Elbows to ribs, crush it into your belly button, and keep your steps short and deliberate.
TUESDAY
A) Pause Deadlift
Every 2 mins x 3
6-8 @ RPE 6-8
EMOM x 6
2-3 @ RPE 8-9+
:02 Pause at knee level
B) Every 1:30 x 5
10 KB Box Step Up (20″ Box)
20 KB Swings
Max reps Toes-to-bar
Rest 1:30
Scale with Knee raises or lying leg raises
WEDNESDAY
A) Intent: Maximize neural output and bar velocity; train CNS to express force quickly.
Power Clean
5 × (1-1-1) Wave Sets
Wave 1: 70 % / 75 % / 80 %
Wave 2: 75 % / 80 % / 85 %
Wave 3: 80 % / 85 % / 90 % (only if bar speed > 90 % of best)
Rest ~90 sec between singles, 3 min between waves.
Coaching Cues:
Legs drive first, arms follow.
Elbows fast, feet quiet.
Explode through the floor, catch tall.
How it works:
* Each “wave” is 3 singles, climbing in load.
* After the third lift of a wave, drop back down to the start of the next wave (e.g. 75%) and climb again.
* Rest ~60–90 sec between singles, 2–3 min between waves.
* If bar speed slows or positions break, stop the wave there — the goal is to train force and speed, not grind reps.
B) AMRAP 20
5 Power Cleans @ 60–65% of heavy single
10 Box Step-Overs (24/20 in, moderate DBs or sandbag)
15/12 Cal Row
20 AbMat Sit-Ups
40m Sandbag (or Double KB) Front Rack Carry
Sustain rhythmic movement for 20 minutes without breaking form or tempo.
Use cleans as a breathing drill under tension.
Exhale through the catch, inhale before the next pull.
Cues:
Move like a metronome: Each rep has a rhythm.
Carry the sandbag like you’re walking through water: slow, controlled steps.
THURSDAY
A) 3 Rounds for time (cap 40 min)
500 m Row
20 Double DB Step-Ups (50/35 lb, 20/24″)
10 Sandbag to Shoulder (heavy, alt sides)
10 Double DB Hang Power Cleans
10 Double DB Shoulder to Overhead
20 Sit-Ups
FRIDAY
A) Superset 1
3 Sets
8/side DB Wood Choppers
:30 Hollow Hold
Superset 2
3 Sets
8 Seated Dumbbell Strict Press
:30 Wall Sit
B) For Time:
150 Wall Balls (20/14 lb)
At the top of every minute (including 0:00):
5 Lateral Hops over the ball
The hop is meant to be lateral, scale over ball to lateral plate hops, or a line on the ground.
SATURDAY (WODathon)
A) WODathon Schedule
9am: The Seven
10am: Heidi
11am: Zeus
12pm: Bradshaw
1pm: Pierzchala
2pm: Dumbbell DT (outside due to weightlifting)
3pm: Murph
4pm: Whitten
5pm: The Chief
6pm: Holleyman
7pm: Coffey
SUNDAY
Please see Engine Group for Juans workout