Injection Week 6

Day 1

A) Incline Bench 8RM. Then 8 reps @ 95% and 8 reps @90%.


B1) DB Single Arm Flat Bench x 6 reps/per arm (HEAVY)*

B2) DB Batwing Row x 10 reps /per arm*

B3) Supinated Pull Aparts 20*

*Complete as 4 rounds not for time. Climb in weight each round but still maintaining reps.


C) 15,12,9,6,3

Burpees and Pull-Ups

*200M Run after Each Series*

EXAMPLE: Burpees 15, Pull Ups 15 200m Run, etc*

Day 2

A) 1 clean pull+1 clean 1RM.  Then 1+1 @ 95% and 1+1 @90%.


B) Deficit paused deadlift (2sec pause at knee) 3RM


C) Snatch Grip Deadlifts From Block (below knee) 3set x 6 reps. (75% 3RM Paused Deadlift)


D) Back squat 3RM with a 3 second pause. Then 3 reps @ 95% and 3 reps @ 90%


E) Hang clean “grace” (135/95) -- Grace = 30 Hang Clean + Jerk*

*every time you drop the bar, 8 toe to bar.

Day 3

A )1 power jerk + 1 split jerk for 1RM. Then 1 rep @95% and 1 rep @90%.


B1)Push press x 5

B2) Pendlay row x8

*Complete as 3 rounds not for time. Climb in weight each round but still maintaining reps.



Inverted Ring Row - 10

Ring Dip - 10

GHD Sit-Ups - 10

DUs - 30

Day 4

A) Snatch pull + hang snatch for 1RM. Then 1 rep @ 95% and 1 rep @90%.


B) Front Squat 1RM with a 1 second pause. Then 3 sets x 3 reps @ 80% same pause.


C) 4 rounds not for time.

KB swing (70/44) - 10

Wall Balls (20/14) - 20

200m run

Day 5

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


B1) Military Press x6*

B2) Pull-Ups x 10*

*Complete as 4 rounds not for time. Climb in weight each round but still maintaining reps.


C) Row 5 min max calories x 2 round*

*Rest as long as needed

  • 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.