Injection Week 1

Day 1

A) 3 Position Snatch = Hip+Above knee+Below knee = 1 set. Work up to heaviest set possible.

B) Back Squat 10 Rep Max (RM) with a 2 second pause at bottom. Then using 10RM complete 95% x 10 reps and 90% x 10reps with NO PAUSE.

C) One round for time.

25 KBs (Kettle Bell Swings) (53/32)

50 DUs (Double Under's)

15 KBs

100 DUs

15 KBs

50 DUs

25 KBs



Day 2

A) Paused bench press 5RM (Rep Max)

Then using 5RM complete 2 sets x 3 reps @ 90%. NO PAUSE.

Finally, using 5RM again, 70% x max reps. NO PAUSE.

B1) Close Grip Supinated Pull-Ups 4 sets x 8 reps

B2) Ring Dips 4 sets x 8 reps

C) AMRAP 12 (As many rounds as possible in 12 minutes).

HSPU's (Handstand Push-ups) 1,2,3,4..

    C2B (Chest-to Bar Pull-up) 3,6,9,12...

200m run



Day 3

A) Clean 3RM. Then 3 reps at 95% and 3 reps at 90%

B) Front Squat 1RM with a 5 second pause at bottom. Then using 1RM complete 80% for 3 reps x 3 sets with 5 second pause at bottom.

C) 4 Rounds for time.

Hang power clean 8 (115/75)

Front rack lunge 10/leg (115/75)

Box jump (24"/20")



 Day 4

A) Split jerk from blocks 2RM. If NO Blocks perform regular Split Jerks.

Then using 2RM, 95%x 2 reps, 90% x 2 reps

B) Push Press 5RM

Then using 5RM, 80% x max reps, 70% x max reps

C) Jerk recoveries 3RM

D) One round for time.

1000m row

    10 burpee lateral hops over rower

    500m row

    20 burpee lateral hops over rower

    250m row

    30 burpee lateral hops over rower



 Day 5

A) 1RM Snatch

B) 1RM Power Clean

C) 5RM Front Squats with 20-50lbs of chains and 2 sec PAUSE at bottom.  Then using 5RM complete 95% x 5 reps, 90% x 5 reps. NO PAUSE.

D) 3 Rounds for time.

1 min max rope climbs

*20 second rest

    1 min max toe 2 bar

*20 second rest

    1 min max Airdyne Bike cals

*20 second rest

*1 min rest between rounds

  • q-iconWhat is the recommended workout schedule per week?

    We recommend 3 days ON, 1 day OFF, 2 Days ON. An ideal week would be Monday, Tuesday, Wednesday — ON, Thursday — OFF, Friday, Saturday — ON. Sunday — OFF.  We understand that every person has a different schedule and this is just a template.

  • q-iconWhat if I can't complete all 5 days in a week?

    If you are not able to get in 5 days a week, keep the days IN ORDER. For example: If you only get to train 3 days of week one, start week 2 with day 4 of week one.

  • q-iconWhat if I just want to lift and get my WODs in with my regular class?

    If you want to focus on mainly lifting, and hitting the other days with your class, the main days you’d want to focus on are 1,3,5.

  • q-iconWhat if I need a substitution because "I don't have a rower, can't run outside, etc."?

    Click here for the Substitutions Page.

  • q-iconWhat are Rep Maxes and how do I do them?

    Have a general idea of what you would like to work up to that day. For example:

    – “I’d like to bench 225×8 today”

    – DO NOT do sets of 8 all the way up.

    – Ex: 45×12, 95×8, 135×6, 185×3, 205×1, then attempt 225×8.

    – If too light go up next week.

    – If too heavy, go down next week.

    – If you only miss by 1-2 reps, stay there and try again the following week.

  • q-iconWhat does "heaviest possible" mean?

    Work up until failure. If you complete a set at 225, jump to 235. If you fail there, stop. 225 was the “heaviest possible” set that day.

  • q-iconWhat is a superset & how do I do it?

    These workouts are to be done with no rest between the 2 exercises. They are listed in workouts as A1 and A2. These are super sets. After one super set is completed rest for no more than 60 Seconds.

  • q-iconShould I round %'s of weight up or down?

    Round weights to easiest number with weights you have. We understand that most gyms won’t have 1.25lb plates so do your best. For example: 90% of 225 would be 202.5. Just go down to 200.