Injection Week 3

Day 1

A) Snatch complex =  Power snatch + Snatch balance + Paused OH squat (1 second) = 1 set. Work up to heaviest possible set.

Then using previous weight, complete 1 set @ 95% and 1 set @ 90%.

B) Front squat 1RM with 3 second pause. Then 3 sets x 3 reps at 80% of 1RM. PAUSE.

C) 4 Rounds not for time.

One arm farmers walk (Heavy as possible) x 60ft each arm.

Tire flips 6

KB snatch 6/each arm (53/32)

GHD Sit-Ups 6


Day 2

A) Power jerk 2RM then 2@95% and 2@90

B1) Strict press 3RM then max reps at 80%

B2) Pendlay row 6RM then max reps at 80%

C) 3 Rounds for time.

Row 500 meters

Run 400 meters

*Rest 3 minutes between rounds.


Day 3

A) Power clean 2RM

B) DL 5 sets x 5 reps @ 90% of 5RM from last week.

C) One round for time.

Box jump - 25 (24"/20")

  T2B - 3

Box jump - 20 (24"/20")

  T2B - 6

 Box jump - 15 (24"/20")

  T2B - 9

Box jump - 10 (24"/20")

  T2B - 12


Day 4

A) Bench press 10RM then 90% x 10 reps and 80% x 10 reps.

B1) Weighted Pull-Ups 3 sets x 8 reps*

B2) Weighted dips 3 sets x 6 reps (heaviest possible on both….always really)*

*Superset

C) 4 rounds not for time.

Axle shoulder to overhead - 3 (160/105) {from the floor}

  Rope climbs  - 3

  Double unders  - 30

Run 300M


Day 5

A) Tall snatch 3RM

B) Hang clean 1RM

C) Back squat 5RM with a 2 second pause. Then using 5RM complete  5 reps @ 95% and 5 reps @ 90% NOT PAUSED.

D) 4 rounds not for time. Rest 1:1

Prowler Push 100ft (80% Body Weight)

    Backwards drag 100ft  (80% Body Weight)

  • 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.