Injection Week 7

Day 1

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

+++

B) Back squat 3RM with a 2 second pause at bottom. Then 3 reps @ 95% and 3 reps @ 90% not paused.

+++

C) 3 Rounds for time.*

Sandbag Ground To Shoulder (80/40) -  6

200M run

Sandbag Ground To Shoulder (80/40) - 6

200M Run

Box Jump Overs  - 12

*If No Sandbag Use A Bar With As Heavy Of Weight You Can Handle*

After 3rd Round Immediately Grab Dead Stop Ball And Perform

50 Slams For Time (20/10)


Day 2

A) Push press 1RM. Then 90% x max reps and 80% x max reps.

+++

B) Jerk recoveries 3RM. Then 3 reps @ 95% and 3 reps @ 90%.

+++

C) AMRAP 12

Chest to bar pull ups 3,6,9,12...*

True push ups off kettlebells 5,10,15,20...

20 cal airdyne bike after every round

*If you can’t do CTB’s do Regular Kipping Pull-Ups


Day 3

A) Snatch 3RM. Then 3 reps @ 95% and 3 reps @ 90%.

+++

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

+++

C) 1 Rounds for time.

Deadlift (185/135) 5-10-15-20

T2B 10-15-20-25

Wall-ball (20/14) 15-20-25-30


Day 4

A) Floor press 3RM. Then 3 rps @ 95% and 3 reps @90%.

+++

B1) Incline DB bench x8 (Heavy)*

B2) Pendlay Rows From A Rack x6 (Heavy)*

4 rounds

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C) 3 rounds for time.

Burpee Lateral Erg Hop-1min

Row Max Cals-1min

1 min rest between rounds.


Day 5

A) 1 Clean pull+1 Hang clean 1RM then 1 rep @95% and 1 rep @90%.

+++

B) Back squat 3RM with a 1 second pause then 3 reps @ 95% and 3 reps @ 90% not paused.

+++

C) AMRAP 10

front rack split squat (115) - 6/leg

KB swing (53/32) 12

GHD-Sit ups 12

KB snatch (53/32) -  6/arm

  • 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.