Injection Week 4

Day 1

A) Split jerk 1RM

B) Jerk balances 3 sets x 2 reps @ 50% of split jerk.

C) Push press 5 sets x 5 reps @ 85% of 5RM

D) Weighted pull-ups 5 set x 5 reps @ 75% of 5RM

E) 3 Rounds for time.

Row 500 meters

Run 400 meters

Rest 3 minutes between rounds.


Day 2

A) Snatch 3RM then 2 sets x 3 reps @ 90%

B) Front Squats with 20-50lbs of chains. Pause 2 sec in bottom  for 5RM. Then complete 95% x 5 reps, 90% x 5 reps. NO PAUSE.

*If not chains, use bands with medium resistance*

C) AMRAP 12 (set-up two bars)

Hang power snatch (115/85) - 12

    AB Mat Sit ups - 15

    Deadlift (155/125)  - 12

    AB Mat Sit ups  - 15


Day 3

A) Close grip bench 8RM. Then 90% x max reps and 80% x max reps.

B1) Incline DB bench 5 sets x 5 reps (increase weight each set making sure to hit reps)*

B2) Grappler row 5 sets x 10 reps (increase weight each set making sure to hit reps)*

*Super-set

C) 4 rounds not for time.

Ground To Shoulder - 3 reps (160/105)

  Rope climbs - 3

  Double unders  - 30

Run 300M


Day 4

A) 2RM Clean from blocks (above knee)*. Then 2 reps @ 95% and 2 reps @ 90%

*If no blocks use rack*

B) 5RM Back Squat w/ 1 sec pause.  Then complete max reps at 100% with no pause. 90% x 5 reps paused. Then max reps at 90% no pause.

C) Death by Power Clean for 15 Mins*

*Every minute, starting at 1 min,  complete the corresponding number of Power Cleans until you can't keep pace.

Big Dawgs (155/115)

RX-(135,95)

Level 2-(115,75)

Level 1-(95,55)

-- 2 min Rest. Then... --

    3 min max wallball  (20/14)


Day 5

A) Jerk complex = 1 push press + 1 power  jerk + 1 split jerk = 1 set. Heavy as possible for 1 set.

B) Jerk recovery 5 sets x 3 reps @ 80% of previous jerk.

C) 3 rounds for time.

    21 KB swings (53/32)

    12 pull-ups

    400m run

  • 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.