Injection Week 5

Day 1

A) Power snatch 1RM. Then 3 reps @95% and 3 reps @90%.

B) Snatch grip DL 3RM. Then 3 reps @ 95% and 3 reps @ 90%.

C) Overhead squat 1RM

D) One round for time.

5 box jumps (30/24)

5 front squats(185/135)

20 KB swings (53/32)

10 Box Jumps

10 Front Squats

10 KBS

5 Box Jumps

5 Front Squats

20 KBS


Day 2

A) Bench press 6RM. Then 2 sets x 6 reps @ 90%.

B) Weighted pull-ups 3RM. Then max reps at Body-weight.

C) Broken up any way you want...for time.

2000m row

50 push press (135/95)


Day 3

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

B) Clean pull 3RM.

C) Back squat 5RM. Then 5 reps @ 95% and 5 reps @90%.

D) 4 rounds not for time.

Airdyne bike - 20 cal

Prowler sprint - 200 ft (60% BW)


Day 4

A) Jerk Balance 3 sets x 2 reps @ 50%.

B) Split jerk 3RM. Then 3 reps @ 95% and 3 reps @ 90%.

C1) Military Press x 5 reps (75%)*

C2) Wide Arm Dead Hang Pull-Ups x 8reps*

*Super-set - 4 rounds

D) Push up, sit up, DU for time.

50,40,30,20,10


Day 5

A) Snatch from blocks (below knee) 3RM. Then 3 reps @ 95% and 3 reps @ 90%.

B) Snatch hang high pulls 5RM. Then 2 sets x 5 reps @90%.

C) Front squat 1RM with a 2 second pause. Then 3 sets x 3 reps @ 80% with 2 second pause.

D) AMRAP 10

One Arm DB Snatch (50/25) - 10

One Arm DB OH Walking Lunge (50/25) - 10

Dead Stop Slams (20/10) - 10

T2B - 10

  • 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.